If you're dealing with chronic lower-back pain, exercises like the Lower Back Release will help stretch out your spine. But you can't stop there; you also need to strengthen your core, so give this variation of Scissor Abs a try. Raising your hips up off the ground helps to protect your lower back and you just might find it more challenging, too.
Music: "Don't Wait Too Long" by Madeleine Peyroux
For detailed instructions on this exercise, just
- Begin lying on your back with your knees bent. Place a block underneath your sacrum at the base of your spine so your hips are lifted four inches off the ground. You can use a small stack of books if you don't have a block. The long side of the books or block should be perpendicular to your spine.
- Keep your arms against the sides of your body and straighten your legs up towards the ceiling. Engage your abs and press your lower back into the block.
- Keeping your core strong and abs pulled to the spine, slowly lower your right leg down until it is a few inches above the floor. Then scissor your legs by lifting your right leg up as you slowly lower your left leg down toward the floor.
- Keep the movements slow and steady, moving with control. Keep your core engaged the entire time. Try not to put any weight into your palms to ensure that you're solely working your abs.
- You may not feel this until you do it for a while, so repeat this move for a total of 20 to 30 times on each leg (or more if you're still not feeling it).
- After you've had enough, bend your knees and lower both feet to the ground. Remove the block from under your hips and hug your knees into your chest.