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There are many causes for low back pain.
Often we feel pain in their lower back after bending “wrong” or trying to lift something too heavy, but the root cause is likely lack of strength and tone in the lower back and supporting muscles of the hips and buttocks (glutes).
This occurs because most of us sit through the day, getting littler exercise or range of movement, and our supporting muscles lose their ability to, well, support us.
In today’s video, Tema Esberg of Potentia Personal Training, will show you a compound movement exercise combining a Kick Back and a Kick Out. It really works to tone and strengthen the glutes and hips, and even stretch the hamstrings; muscles that are important for helping stabilize and support the lower back. Plus, the exercise will help “sculpt” these areas — a nice added benefit!
This exercise set is done on the floor, so get a matt or rug and let’s get going!
Start on the floor in Table Top position—knees under hips and hands under shoulders.
Begin by extending back the left leg, then raise it up by moving your heel toward the ceiling. This is called a “Kick Back.”
Only lift the leg as far up as you can without leaning forward. Keep the Table Top position stable. Then lower your left back to extended position parallel with the floor.
Next, kick your left leg out to the left side. This is called the “Kick Out.”
Move the leg as if trying to touch your shoulder with your toes. Of course, you can’t do that, but the movement is along that angle.
Return the leg to the extended back position. This combination of kick back and kick out counts as one repetition. Do a count of 10 reps with each leg.
You could do a total of 3 sets of 10 reps each leg for a great workout to strengthen the muscles of your butt and hips, and your hamstrings too!
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