Back Press Exercises

The back press is one of the first core exercises that we will perform with clients. It’s a great exercise for strengthening the deep core stabilisers, which is absolutely crucial for all types of exercises. Having a strong and stable core is one of the most important things you can do for longevity and injury prevention, especially in the lower back.

In this video there a 5 progressions from easiest to hardest. Once you can manage variation 1 for 3 sets of 60 seconds with 60 second rest between, you can progress to the next variation etc.

1: Back press: Knees bent at 90 degrees, feet flat on foot. Use core muscles to press lower back flat into the floor while maintaining neutral breathing. Keep back pressed against the floor throughout set. If you cannot keep the back flat for the whole minute, stick with this exercise until you can for 3 sets of 60 seconds.

2: Back press alternating leg reach. As above and slowly reach one leg forward, hovering the heel about an inch above the ground with leg straight before taking it back to the starting position. Slowly alternating legs for 60 seconds.

3: Dead bug with swiss ball. As above, press lower back flat into floor while maintaining neutral breathing. Arms and legs at 90 degree while gently squeezing the ball between the arms and legs for 60 seconds.

4: Dead bug alternating leg reach: As above while slowly reaching one leg forward, until leg straight and heel about an inch above the ground, then slowly return leg back. Keep other leg still and both shins parallel with the floor throughout set: Keep back flat and slowly alternate for 60 seconds.

5: Dead bug opposing limb reach: Above above while slowly reaching one leg forward and opposing arm back. Keep back flat and slowly alternate for 60 seconds.

Once you can manage variation 5 for 3 sets of 60 secs on, 60 secs off, your core strength will have undoubtedly improved. Most people get core training totally wrong and over complicate it. The above progression is a simple and easily understandable format you can use for your own core training.

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