Simple Back and Core Strengthening Exercises
Simple back and core strengthening exercises you can do without any equipment
By Elizabeth Quinn, About.com Guide
Updated June 03, 2011
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If you want some new ideas for basic back and core strengthening exercises you can do at home with no equipment, the following exercises are some of the most fundamental back and core strengtheners you can do. It doesn't take much time to exercise your core, back and upper body. Along with your regular workout routine, these exercises will help keep you balanced, improve your spine stability and help you maintain good posture and core strength.
1. Front Plank Exercise
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The basic plank exercise, performed on hands or forearms, is the starting place for building improved core strength and stability.
2. Side Plank Exercise
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Weak hips may lead to many common lower-leg injuries, especially in runners. This simple exercise can strengthen the hips and reduce knee pain and injury in runners.
3. Reverse Plank Exercise
photo (c) E. Quinn
The Reverse Plank exercise helps strengthen the glutes, hamstrings and core
4. The Wall Sit Exercise
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The wall sit exercise is a quad burner. This exercise is generally used for building isometric strength and endurance in the quadriceps.
5. Bridge Exercise
Photo (c) John Giustina / Getty Images
The bridge exercise helps strengthen the glutes, hamstrings and core
6. Single Leg Bridge Exercise
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The single leg bridge exercise is a more advanced exercise for strengthening the posterior chain, including the glutes, hamstrings and core.
7. The Push Up Exercise
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Done properly, the push up may just be the perfect total body exercise that builds both upper body and core strength.
8. The Chair Dip Exercise
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The chair dip triceps exercise builds arm and shoulder strength using two study chairs. If you are a beginner, begin with one chair and your feet on the floor.
9. Quadruped Hip Extension Exercise
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The quadruped hip extension helps isolate and strengthen the glutes for additional posterior chain strengthening.
10. Alternating Superman Exercise
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A great exercise for anyone who spends time at a computer. The Superman exercises strengthen the posterior chain from the head to the toes.
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