Spread it!
The Lower Back Flattener uses the curve of the spine as a focus to make you work the abdominal muscles. Like the Alternating Toe Touch, it gives you a goal to focus on other than just the contraction of the abdominals. This is particularly helpful for novice exercisers, because the goal helps you know that you have achieved the movement that will strengthen your abdominal muscles over time. There’s no wondering if you’ve done the exercise properly or not.
Lower Back Flattener
- Lie down on the ground.
- Bend your knees so your feet are flat on the floor.
- Focus on the natural space between your lower spine and the floor. Contract your lower abdominals with the goal of pushing your spine to the floor and eliminating that space. Avoid letting your hips or legs do any of the work, but be aware your pelvis will have to rotate upwards a little for your spine to reach the floor – that’s just because of how the human body is constructed.
- Once your back is flat against the floor, hold the contraction for at least ten seconds.
That makes for one repetition. Complete eight to twelve reps for a set, and perform one to three sets per session, three to five times a week.
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Filed in Exercise
Updated: October 26, 2010
Copyright: October 25, 2010
Filed in Exercise
Updated: October 26, 2010
Copyright: October 25, 2010
