4 Steps to a Stronger Back

By Hallie Levine Sklar
Updated January 19, 2021
Credit: Jay Sullivan
Heal your lower back pain with these back pain exercises.
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Exercises for a strong, gorgeous back

These exercises help prevent and relieve back pain–and tone up your tummy.

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Plank

Credit: Jay Sullivan

Lie facedown. Rest on your forearms, palms flat on the floor; tuck your toes. Push up off the floor, rising up onto your toes, elbows, and forearms so your back is in a straight line from head to heels.

Hold for 30 seconds, eventually working up to 2 minutes.

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Straight leg raise

Credit: Jay Sullivan

Lie on your back with your left knee bent and left foot on the floor; keep your right leg straight.

Tighten your ab muscles and raise your right leg about 6 inches off the floor; hold for 5 seconds. Slowly lower leg back down, keeping your hips still.

Do 10 to 15 reps, then switch legs and repeat.

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Opposite arm & leg lift

This powerful move helps you get a strong back for great posture and a long, lean core. Watch this video to learn how to really engage your abs and improve your balance.See the first workout moveSee the full flat-belly workout

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Tabletop tap-downs

Credit: Jay Sullivan

Lie on your back with knees bent to 90 degrees so your thighs are perpendicular to the floor and your shins are parallel to it.

Slowly lower your bent right leg, touching your right toes to the floor. Return to starting position, then repeat on opposite side; that’s one rep. Do 10 to 15 reps.

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By Hallie Levine Sklar