The low back region is often under strain from carrying children and running around after them, strengthening this area with strategic dumbbell exercises can help create a stronger, healthier back to keep up with the demands of motherhood.
Benefits Of These Exercises– Help reduce injury risk– Alleviate some back pain– Allow you to carry kids easier– Improve poor posture– Increase spinal stability– Make daily tasks easier
Superman1. Lay on the ground on your stomach with your arms above your head in a Y position.2. Squeeze your glutes and lift your arms, chest, and feet off the floor.3. Pause briefly and release the hold.
Good Mornings1. Hold the dumbbell on the back of your upper back.2. Keep the knees slightly bent.3. Push your hips back and feel a stretch in your hamstrings.4. Keep a very flat back.
Hip Raise1. Lay on your right side with your knees bent and feet together. Hips and shoulders in one line and the right arm under the right shoulder.2. As you raise up into side plank position and lift the hips off the ground, raise the left leg up using the left glute. Keep the knee bent and flex the left foot. Pause and return to the starting position.