Abdominal and lower-back resistance exercises: Chair sit-ups and low back strengthener

Abdominal and lower-back resistance exercises: Chair sit-ups and low back strengthener

By Sheri Colberg, Ph.D., FACSM

#3: Chair sit-ups   

Equipment needed: chair or bench, (optional) resistance band

Main muscles worked: lower back

Directions:

• Sit up straight in a chair with your feet on the floor, hands to your sides for support.
• Bend forward, keeping your lower back as straight as possible, moving your chest down toward your thighs.
• Slowly straighten back up, using your lower back muscles to raise your torso.
• For added resistance, put a resistance band under both feet before you start and hold one end in each hand during the movement.

© 2006 and 2007 by Sheri Colberg and Patrick Ochs

#4: Low back strengthener

Equipment needed: (optional) exercise mat

Main muscles worked: lower back, gluteals

Directions:

• Lie on your stomach with your arms straight over your head, your chin resting on the floor between your arms.
• Keeping your arms and legs straight, simultaneously lift your feet and your hands as high off the floor as you can (aim for at least three inches off the floor).
• Hold that position (sort of a Superman flying position) for 10 seconds if possible, and then relax your arms and legs back onto the floor.
• If this exercise is too difficult to start, try lifting just your legs or arms off the floor separately--or even just one limb at a time.

© 2006 and 2007 by Sheri Colberg and Patrick Ochs
www.diabetesincontrol.com

In two weeks, this column will give more resistance training exercises to build core strength. For more information, consult The 7 Step Diabetes Fitness Plan: Living Well and Being Fit with Diabetes, No Matter Your Weight by Sheri Colberg and The Science of Staying Young by John E. Morley and Sheri Colberg (2007).  Also, visit her web site at www.shericolberg.com for additional articles and access to her fitness blog.