Mind and Body

Four exercises to strengthen your back

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As we already know, being a mother is hard work. We’re chasing the little ones around, constantly picking up toys off the ground and carrying around heavy shopping bags. Without us realising, this can all take a toll on our bodies, especially the lower back.

When we finally get some time to ourselves and head to the gym, we tend to be very fixated on working those muscles that create a sexy body: hips, thighs, buttocks and tummy. But what about strengthening our lower backs?
Without a strong back we can become very limited in mobility and functionality. Not to mention a hefty physio bill!
I have some great core back exercises that can help you stay active and maintain a strong back. With each one, remember to hold each exercise for 30 seconds then repeat for 12 reps.

BRIDGES (hip ups)

Place both feet firmly on the ground with your hands by your side and push your buttocks off the ground through your heels.
Remember to engage your glutes with every rep and whilst maintaining a steady bridge controlled movement.


The first phase is to place your hands behind your head and your feet shoulder width apart with a slight bend to the knees.

The second phase is to bend over at your waist while maintaining a straight back and keep your shoulders retracted back.

BACK LEG LIFTS (lying on stomach)

Start on all fours with your hands placed underneath your shoulders and your knees under your hips. Then extend one leg back behind you and lift up to hip level, then slowly lower it back down.

BACK EXTENSIONS (lying on stomach)

Lay on your stomach with your legs straight and slightly apart behind you. Place both hands flat on the floor just under your shoulders. Then push yourself in an upwards direction by curving your upper body back slightly into the air. Now go back down to the floor into a neutral relaxed position and repeat the movement again.

Note: For all the above exercises you will need to use a comfortable surface, a crash or yoga mat will do just fine.

Now get out there and strengthen that back! Your body will thank you xx

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Veronica Recupero is a highly energetic and motivated mother of two children, who is passionate about health and fitness. She focuses on a holistic approach to nutrition and training, to empower women to develop a positive mindset to make life style changes. Veronica is an accredited personal trainer, group fitness instructor, body building prep coach and has a diploma in social science. She also creates her own personalised nutritional recipes that are easy to follow and prepare.