ache, that is.
Whenever my back gets achy, it's usually because I have been neglecting my core work. If I can stay consistent with stretching and core work a couple of times a week, my low back is happy. If not, it's not.
This isn't the hardest 12 minute workout. In fact, you'll likely not even break a sweat. But regular ab and back exercises will set you up for a strong core, improve your posture, and could lessen low back pain.
Set your app or timer for 12 rounds of 50 seconds of work, followed by 10 seconds of rest. Use the 10 second rest to get in position for the next exercise. All you need is some floor space and some of the exercises will be repeated.
1. Crunches: knees bent with feet on floor, finger tips behind ears with elbows out; this is a small movement but a big contraction; pull the belly button in and down.
2. Hover: prone, forearms on the floor, tuck toes under and lift hips off the floor to make a straight line from heels to top of head, no piking, no sagging
3. Swimmers: on hands and knees, neutral neck and spine, lift and extend one arm and the opposite leg to form straight line; hold for 4 counts, then change; move slowly, think about length, and pull abs up and in
4. Side hover right: lying on side; hips, knees, and ankles stacked, elbow on the floor lined up under shoulder, opposite arm extended toward the ceiling or on hips; lift hips to form straight line
5. Side hover left: same thing on the other side
6. Oblique crunches right: on back, knees bent, cross one ankle over opposite knee, extend the matching arm on the floor out to side, other hand behind head; crunch up in a twisting position as if trying to reach your armpit or shoulder toward the crossed knee
7. Oblique crunches left: change legs, same thing to the other side
8. Cow and cat stretches: on hands and knees; slowly drop the belly and back while lifting head and tailbone, then drop the head and tuck tailbone while rounding the back up; alternately making a cow back for 4 counts, then move into a cat back for 4 counts; pulling belly in and up during the cat pose
9. Plank: start on hands and knees, tuck toes under and straighten legs, make a straight line from heels to the top of the head, no piking, no sagging
10. Swimmers:
on hands and knees, neutral neck and spine, lift and extend one arm and the opposite leg to form straight line; hold for 4 counts, then change; move slowly, think about length, and pull abs up and in
11. Hover with pike ups: start in hover position; then drop head down like you are looking under your body toward your toes while lifting hips into a piked position, slowly lower hips to straight line again and repeat
12. Plank with knee to opposite elbow: start on hands and knees, move into plank position; slowly alternate bringing one knee toward the opposite elbow, no piking, no sagging
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