{"id":51652,"date":"2023-06-16T12:57:34","date_gmt":"2023-06-16T12:57:34","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=51652"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"exercises-to-strengthen-lower-back-and-core","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/","title":{"rendered":"10 Exercises To Strengthen Lower Back And Core"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#Does_Strengthening_Your_Core_Help_Your_Lower_Back\" >Does Strengthening Your Core Help Your Lower Back?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#What_Is_The_Best_Exercise_To_Strengthen_Lower_Back\" >What Is The Best Exercise To Strengthen Lower Back?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#7_Core_Exercises_For_Lower_Back_Pain\" >7 Core Exercises For Lower Back Pain<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#Bird_Dog\" >Bird Dog<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#Dead_Bug\" >Dead Bug<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#Plank\" >Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#Side_Plank\" >Side Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#Bridge\" >Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#Cat-Cow\" >Cat-Cow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#Supine_March\" >Supine March<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#Exercises_To_Strengthen_Core_And_Lower_Back_For_Beginners\" >Exercises To Strengthen Core And Lower Back For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#3_Core_And_Lower_Back_Exercises_For_Beginners\" >3 Core And Lower Back Exercises For Beginners<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#Pelvic_Tilt\" >Pelvic Tilt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#Cat-Cow_Stretch\" >Cat-Cow Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#Glute_Bridge\" >Glute Bridge<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#How_To_Strengthen_Core_Without_Hurting_Lower_Back\" >How To Strengthen Core Without Hurting Lower Back?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Imagine a strong, stable foundation that supports your entire body, allowing you to move freely and confidently without pain. That&#8217;s the power of a well-conditioned core and lower back. These two areas are intricately connected, and when one is weak, the other can\u2019t compensate, leading to discomfort or even debilitating lower back pain.\u00a0<\/span><span style=\"font-weight: 400;\">Conversely, when your core and lower back are strong, you are able to do the activities you love with ease.\u00a0<\/span><span style=\"font-weight: 400;\">In this blog post, we&#8217;ll reveal the vital relationship between core strength and lower back health, providing you with 10 effective exercises to fortify these essential muscles. We&#8217;ll also share a few helpful tips on how you can get the most out of your workouts.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Exercises_To_Strengthen_Lower_Back_And_Core\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Strengthening_Your_Core_Help_Your_Lower_Back\"><\/span><strong>Does Strengthening Your Core Help Your Lower Back?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Strengthening your core does indeed have a significant <a href=\"https:\/\/betterme.world\/articles\/plank-alternative\/\">impact<\/a> on your lower back health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4395677\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). The core and lower back share an intricate connection through their anatomical structures, working together to provide support, stability, and mobility for the entire body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s take a closer look at the anatomy, movements, and consequences of weakness in these crucial muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The core is composed of multiple muscle groups, including the rectus abdominis (commonly known as the &#8220;six-pack&#8221; muscles), transverse abdominis, internal and external obliques, and the erector spinae (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-csmr\/Fulltext\/2008\/01000\/Core_Stability_Exercise_Principles.14.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These muscles work in harmony to stabilize the spine, pelvis, and ribcage, providing a solid base for all other movements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The lower back, specifically the lumbar region, is supported by the erector spinae and multifidus muscles. These muscles work together with the core muscles to maintain proper spinal alignment and posture while performing various activities such as lifting, bending, and twisting (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537074\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When the core muscles are weak or imbalanced, they fail to provide adequate support for the spine. This places increased strain on the lower back muscles, which may lead to pain, discomfort, or even injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Conversely, weak lower back muscles can result in an over-reliance on the core muscles, causing them to become fatigued and unable to properly support the <a href=\"https:\/\/betterme.world\/articles\/pilates-for-runners\/\">spine<\/a>. This vicious cycle can exacerbate existing issues or create new ones.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During everyday movements like walking, bending, or lifting, the core and lower back muscles must work synergistically to maintain spinal stability and prevent injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, when lifting a heavy object, the core muscles contract to stabilize the spine, while the lower back muscles engage to maintain proper alignment and posture. If either group of muscles is weak, the risk of injury increases.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that individuals with chronic lower back pain often exhibit weakness or dysfunction in their core muscles (<\/span><a href=\"https:\/\/bmcmusculoskeletdisord.biomedcentral.com\/articles\/10.1186\/s12891-019-2655-4\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Strengthening these muscles through targeted exercises can alleviate pain, improve spinal stability, and reduce the likelihood of future injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3806175\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s not all, either. Core strength has been linked to improved athletic performance, balanced body composition, better posture, and overall health (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/19\/19\/12190\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19026017\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). It goes without saying that core training should be an integral part of any fitness regimen.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/5-plank-wall-exercise\/\"><i>Maximize Your Home Workout: 5 Plank Wall Exercises For A Powerful Core<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Exercises_To_Strengthen_Lower_Back_And_Core\"><img decoding=\"async\" class=\"aligncenter wp-image-47403 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-1024x576.png\" alt=\"exercises to strengthen lower back and core\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Exercise_To_Strengthen_Lower_Back\"><\/span><strong>What Is The Best Exercise To Strengthen Lower Back?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best exercise to strengthen the lower back should <a href=\"https:\/\/betterme.world\/articles\/wall-slides\/\">target<\/a> key muscle groups, involve basic human movements, and provide a balance between strength and flexibility.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An effective lower back exercise should primarily target the following muscle groups:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Erector spinae: <\/b><span style=\"font-weight: 400;\">These muscles run along the length of the spine and are responsible for extending and stabilizing the spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Multifidus: <\/b><span style=\"font-weight: 400;\">These small but vital muscles support spinal stability and help control spinal movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quadratus lumborum: <\/b><span style=\"font-weight: 400;\">This deep muscle in the lower back connects the pelvis to the spine and helps with lateral flexion and stabilization.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rectus abdominis:<\/b><span style=\"font-weight: 400;\"> Commonly known as the &#8220;six-pack&#8221; muscles, they help with spinal flexion and stabilization.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Transverse abdominis:<\/b><span style=\"font-weight: 400;\"> This deep core <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-core-exercises\/\">muscle wraps<\/a> around the midsection and provides spinal stability and support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Internal and external obliques: <\/b><span style=\"font-weight: 400;\">These muscles assist in rotation and lateral flexion of the trunk.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Additionally, the ideal lower back exercise should incorporate one or more of these fundamental human movements:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hip hinge: <\/b><span style=\"font-weight: 400;\">This movement involves bending at the hips while maintaining a neutral spine, which helps activate the lower back muscles and promotes proper lifting form.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Spinal extension:<\/b><span style=\"font-weight: 400;\"> This movement requires extending the spine against resistance, which strengthens the erector spinae muscles and improves posture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Spinal flexion:<\/b><span style=\"font-weight: 400;\"> This movement involves bending the spine forward, which works the rectus abdominis and other core muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rotation:<\/b><span style=\"font-weight: 400;\"> Rotational movements engage the oblique muscles and other stabilizing muscles in the lower back, promoting core strength and spinal stability.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A well-rounded lower back exercise should strike a balance between strength and flexibility, ensuring that the muscles are both strong and supple. This can be achieved by incorporating both static and dynamic exercises that challenge the muscles through various ranges of motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, the best exercise for strengthening the lower back should be adaptable and allow for progression. This means that the exercise can be modified to suit different fitness levels and can be made more challenging as the individual gains strength and stability.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Exercises_To_Strengthen_Lower_Back_And_Core\">Start transforming your body now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Exercises_To_Strengthen_Lower_Back_And_Core\"><img decoding=\"async\" class=\"aligncenter wp-image-47370 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7_Core_Exercises_For_Lower_Back_Pain\"><\/span><strong>7 Core Exercises For Lower Back Pain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are seven core <a href=\"https:\/\/betterme.world\/articles\/plank-progression\/\">exercises<\/a> that can help alleviate lower back pain. Incorporating these exercises into your routine to help alleviate low back pain and improve overall spinal stability and strength.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bird_Dog\"><\/span><strong>Bird Dog<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Targeted muscles:<\/b><span style=\"font-weight: 400;\"> Erector spinae, multifidus, gluteus maximus, transverse abdominis, and rectus abdominis.<\/span><\/p>\n<p><b>Involved movements:<\/b><span style=\"font-weight: 400;\"> Spinal stabilization, hip extension, and shoulder <a href=\"https:\/\/betterme.world\/articles\/benefits-of-bicycle-crunches\/\">flexion<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin on all fours with your hands under your shoulders and knees under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and maintain a neutral spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly extend your right arm forward and left leg backward, keeping both parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a few seconds, then return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement with your left arm and right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 8-12 repetitions on each side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Dead_Bug\"><\/span><strong>Dead Bug<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Targeted muscles:<\/b><span style=\"font-weight: 400;\"> Rectus <a href=\"https:\/\/betterme.world\/articles\/different-types-of-abs\/\">abdominis<\/a>, transverse abdominis, internal and external obliques.<\/span><\/p>\n<p><b>Involved movements:<\/b><span style=\"font-weight: 400;\"> Spinal stabilization, hip flexion, and shoulder flexion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and press your lower back into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your right arm and left leg toward the floor while keeping your lower back pressed down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat the movement with your left arm and right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 8-12 repetitions on each side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Plank\"><\/span><strong>Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Targeted muscles:<\/b><span style=\"font-weight: 400;\"> Rectus abdominis, transverse abdominis, erector spinae, and multifidus.<\/span><\/p>\n<p><b>Involved movements: <\/b><span style=\"font-weight: 400;\">Spinal stabilization and isometric core contraction.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a push-up position with your elbows directly under your shoulders and your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your forearms to the floor while keeping your body in a straight line from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and maintain a neutral spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Exercises_To_Strengthen_Lower_Back_And_Core\"><img decoding=\"async\" class=\"aligncenter wp-image-47363 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633-1024x576.png\" alt=\"exercises to strengthen lower back and core\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Side_Plank\"><\/span><strong>Side Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Targeted muscles: <\/b><span style=\"font-weight: 400;\">Internal and external obliques, transverse abdominis, and quadratus lumborum.<\/span><\/p>\n<p><b>Involved movements:<\/b><span style=\"font-weight: 400;\"> Lateral spinal stabilization and isometric <a href=\"https:\/\/betterme.world\/articles\/oblique-workout-with-weights\/\">core contraction<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your right side with your legs extended and your right elbow under your shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stack your feet or place one foot in front of the other for stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lift your hips off the floor, forming a straight line from head to feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds to 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the left side.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/wall-walks\/\"><i>Strengthening Your Core With Wall Walks: A Comprehensive Guide<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bridge\"><\/span><strong>Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Targeted muscles:<\/b><span style=\"font-weight: 400;\"> Gluteus maximus, erector spinae, and hamstrings.<\/span><\/p>\n<p><b>Involved movements:<\/b><span style=\"font-weight: 400;\"> Hip extension and spinal stabilization.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and press your heels into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the floor until your body forms a straight line from shoulders to knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a few seconds, then slowly lower your hips back to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10-15 repetitions.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Cat-Cow\"><\/span><strong>Cat-Cow<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Targeted muscles: <\/b><span style=\"font-weight: 400;\">Erector spinae, multifidus, rectus abdominis, and transverse abdominis.<\/span><\/p>\n<p><b>Involved movements: <\/b><span style=\"font-weight: 400;\">Spinal flexion and <a href=\"https:\/\/betterme.world\/articles\/pilates-exercises-at-home\/\">extension<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin on all fours with your hands under your shoulders and knees under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and slowly arch your back, dropping your belly toward the floor and lifting your head and tailbone (Cow pose).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and round your spine, tucking your tailbone and bringing your chin toward your chest (Cat pose).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this sequence 8-10 times, moving smoothly between the two poses.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Exercises_To_Strengthen_Lower_Back_And_Core\"><img decoding=\"async\" class=\"aligncenter wp-image-47305 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207751-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207751.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207751-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207751.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207751-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207751.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Supine_March\"><\/span><strong>Supine March<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Targeted muscles: <\/b><span style=\"font-weight: 400;\">Rectus abdominis, transverse abdominis, and internal and external obliques.<\/span><\/p>\n<p><b>Involved movements:<\/b><span style=\"font-weight: 400;\"> Spinal stabilization and alternating hip flexion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and press your lower back into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your right foot off the floor, maintaining a 90-degree angle at your knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your right foot back to the floor and repeat the movement with your left foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10-12 repetitions on each side.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_To_Strengthen_Core_And_Lower_Back_For_Beginners\"><\/span><strong>Exercises To Strengthen Core And Lower Back For Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Beginners face a unique set of challenges when they attempt to strengthen their core and lower back. They must start with the basics, performing exercises that are easy to learn. These beginner-friendly exercises can help you build foundational strength in both your core and lower back.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As your strength improves, you can progress to more advanced exercises to further enhance stability and reduce the risk of injury. Here are three basic exercises designed specifically for those just starting out:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Core_And_Lower_Back_Exercises_For_Beginners\"><\/span><strong>3 Core And Lower Back Exercises For Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are three beginner-friendly exercises that can help strengthen both the core and lower back. Each exercise includes a comprehensive description, targeted muscles, involved movements, and steps for execution.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Pelvic_Tilt\"><\/span><strong>Pelvic Tilt<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Targeted muscles: <\/b><span style=\"font-weight: 400;\">Transverse abdominis, rectus abdominis, and erector spinae.<\/span><\/p>\n<p><b>Involved movements:<\/b><span style=\"font-weight: 400;\"> Spinal stabilization and pelvic movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your hips and engage your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently tilt your pelvis upward, pressing your lower back into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a few seconds, then slowly release and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10-15 repetitions.<\/span><\/li>\n<\/ol>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Exercises_To_Strengthen_Lower_Back_And_Core\">start transforming your life now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Exercises_To_Strengthen_Lower_Back_And_Core\"><img decoding=\"async\" class=\"aligncenter wp-image-47294 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742-1024x577.png\" alt=\"exercises to strengthen lower back and core\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Cat-Cow_Stretch\"><\/span><strong>Cat-Cow Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Targeted muscles<\/b><span style=\"font-weight: 400;\">: Erector spinae, multifidus, rectus abdominis, and transverse abdominis.<\/span><\/p>\n<p><b>Involved movements: <\/b><span style=\"font-weight: 400;\">Spinal flexion and extension.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin on all fours with your hands under your shoulders and knees under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and slowly arch your back, dropping your belly toward the floor and lifting your head and tailbone (Cow pose).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and round your spine, tucking your tailbone and bringing your chin toward your chest (Cat pose).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this sequence 8-10 times, moving smoothly between the two poses.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Glute_Bridge\"><\/span><strong>Glute Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>Targeted muscles: <\/b><span style=\"font-weight: 400;\">Gluteus maximus, erector spinae, and hamstrings.<\/span><\/p>\n<p><b>Involved movements:<\/b><span style=\"font-weight: 400;\"> Hip extension and spinal stabilization.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and press your heels into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the floor until your body forms a straight line from shoulders to knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a few seconds, then slowly lower your hips back to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10-15 repetitions.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Strengthen_Core_Without_Hurting_Lower_Back\"><\/span><strong>How To Strengthen Core Without Hurting Lower Back?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To strengthen your core without hurting your lower back, you must approach your exercise routine with care and attention.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First off, you have to be aware of the following safety concerns:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Existing injuries or pain:<\/b><span style=\"font-weight: 400;\"> If you have existing lower back injuries or pain, consult with a healthcare professional before starting any new exercise program.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Proper form: <\/b><span style=\"font-weight: 400;\">Incorrect form during exercises can exacerbate lower back issues or create new problems. Always prioritize proper technique over the number of repetitions or resistance level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balanced approach:<\/b><span style=\"font-weight: 400;\"> Focus on all aspects of core strength, including the deep stabilizing muscles, to ensure a well-rounded approach that doesn&#8217;t place undue strain on the lower back.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To gauge whether your lower back is strong enough for more advanced core exercises, consider the following factors:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pain-free movement:<\/b><span style=\"font-weight: 400;\"> You should be able to perform basic daily movements, such as bending, lifting, and twisting, without experiencing pain or discomfort in your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core stability: <\/b><span style=\"font-weight: 400;\">If you can maintain a neutral spine and engage your core during various exercises, this indicates that your lower back is strong enough to handle more advanced core work.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise progression:<\/b><span style=\"font-weight: 400;\"> Begin with low-intensity core exercises and gradually progress to more challenging movements. If you can perform these exercises without pain or difficulty, it&#8217;s a good indication that your lower back is strong enough.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Exercises_To_Strengthen_Lower_Back_And_Core\"><img decoding=\"async\" class=\"aligncenter wp-image-47281 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743-1024x576.png\" alt=\"exercises to strengthen lower back and core\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">If your lower back isn&#8217;t strong enough yet, follow these steps to build strength and stability:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start with gentle exercises:<\/b><span style=\"font-weight: 400;\"> Begin with gentle and low-impact exercises, such as pelvic tilts, cat-cow stretches, and partial curl-ups, to build basic lower back and core strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progress gradually:<\/b><span style=\"font-weight: 400;\"> As your strength improves, gradually progress to more advanced exercises, like planks, bridges, and bird dogs. Always listen to your body and avoid pushing through pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporate flexibility training: <\/b><span style=\"font-weight: 400;\">Include stretching and mobility exercises for the lower back, hips, and hamstrings to improve flexibility and reduce strain on the lower back.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Finally, keep these tips in mind to strengthen your core without hurting your lower back:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up properly:<\/b><span style=\"font-weight: 400;\"> Always warm up before exercising to increase blood flow to the muscles and prepare them for the workout (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3849057\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breathe correctly: <\/b><span style=\"font-weight: 400;\">Focus on proper breathing technique during core exercises, as holding your breath can increase pressure on the spine and lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Modify exercises as needed: <\/b><span style=\"font-weight: 400;\">If an exercise causes pain or discomfort in your lower back, modify it or choose a different exercise that targets the same muscle group without causing pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest and recover: <\/b><span style=\"font-weight: 400;\">Give your muscles time to recover by allowing at least one day of rest between core workouts.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By following these guidelines and prioritizing safety, you can effectively strengthen your core without hurting your lower back, leading to improved overall health and reduced risk of injury.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incorporating exercises that target both the lower back and core muscles is essential for building a strong, stable foundation that supports your entire body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By focusing on key muscle groups, basic human movements, and maintaining a balance between strength and flexibility, you can effectively alleviate low back pain and prevent potential injuries.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to prioritize proper form, progress gradually, and consult with a healthcare professional before starting any new exercise program.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Exercises_To_Strengthen_Lower_Back_And_Core\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Imagine a strong, stable foundation that supports your entire body, allowing you to move freely and confidently without pain. That&#8217;s the power of a well-conditioned core and lower back. These two areas are intricately connected, and when one is weak, the other can\u2019t compensate, leading to discomfort or even debilitating lower back pain.\u00a0Conversely, when your [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":51653,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[142,144],"tags":[],"coauthors":[117],"class_list":["post-51652","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-back-workouts","category-core-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Exercises To Strengthen Lower Back And Core - BetterMe<\/title>\n<meta name=\"description\" content=\"Here are effective \u2605 EXERCISES TO STRENGTHEN LOWER BACK AND CORE \u27a4 muscles, improve spinal stability, and reduce the risk of injury. Build a strong foundation for overall health and well-being.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Exercises To Strengthen Lower Back And Core\" \/>\n<meta property=\"og:description\" content=\"Here are effective \u2605 EXERCISES TO STRENGTHEN LOWER BACK AND CORE \u27a4 muscles, improve spinal stability, and reduce the risk of injury. Build a strong foundation for overall health and well-being.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_1972445273-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f\"},\"headline\":\"10 Exercises To Strengthen Lower Back And Core\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/\"},\"wordCount\":2507,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_1972445273-scaled.jpg\",\"articleSection\":[\"Back Workouts\",\"Core Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Imagine a strong, stable foundation that supports your entire body, allowing you to move freely and confidently without pain. That's the power of a well-conditioned core and lower back. These two areas are intricately connected, and when one is weak, the other can\u2019t compensate, leading to discomfort or even debilitating lower back pain.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Conversely, when your core and lower back are strong, you are able to do the activities you love with ease.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">In this blog post, we'll reveal the vital relationship between core strength and lower back health, providing you with 10 effective exercises to fortify these essential muscles. We'll also share a few helpful tips on how you can get the most out of your workouts.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Does Strengthening Your Core Help Your Lower Back?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Strengthening your core does indeed have a significant <a href=\\\"https:\/\/betterme.world\/articles\/plank-alternative\/\\\">impact<\/a> on your lower back health (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4395677\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The core and lower back share an intricate connection through their anatomical structures, working together to provide support, stability, and mobility for the entire body.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let's take a closer look at the anatomy, movements, and consequences of weakness in these crucial muscle groups.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The core is composed of multiple muscle groups, including the rectus abdominis (commonly known as the \\\"six-pack\\\" muscles), transverse abdominis, internal and external obliques, and the erector spinae (<\/span><a href=\\\"https:\/\/journals.lww.com\/acsm-csmr\/Fulltext\/2008\/01000\/Core_Stability_Exercise_Principles.14.aspx\\\"><span style=\\\"font-weight: 400;\\\">3 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/\",\"url\":\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/\",\"name\":\"10 Exercises To Strengthen Lower Back And Core - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_1972445273-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Here are effective \u2605 EXERCISES TO STRENGTHEN LOWER BACK AND CORE \u27a4 muscles, improve spinal stability, and reduce the risk of injury. 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Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"10 Exercises To Strengthen Lower Back And Core - BetterMe","description":"Here are effective \u2605 EXERCISES TO STRENGTHEN LOWER BACK AND CORE \u27a4 muscles, improve spinal stability, and reduce the risk of injury. Build a strong foundation for overall health and well-being.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/","og_locale":"en_US","og_type":"article","og_title":"10 Exercises To Strengthen Lower Back And Core","og_description":"Here are effective \u2605 EXERCISES TO STRENGTHEN LOWER BACK AND CORE \u27a4 muscles, improve spinal stability, and reduce the risk of injury. Build a strong foundation for overall health and well-being.","og_url":"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_1972445273-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f"},"headline":"10 Exercises To Strengthen Lower Back And Core","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/"},"wordCount":2507,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_1972445273-scaled.jpg","articleSection":["Back Workouts","Core Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Imagine a strong, stable foundation that supports your entire body, allowing you to move freely and confidently without pain. That's the power of a well-conditioned core and lower back. These two areas are intricately connected, and when one is weak, the other can\u2019t compensate, leading to discomfort or even debilitating lower back pain.\u00a0<\/span><span style=\"font-weight: 400;\">Conversely, when your core and lower back are strong, you are able to do the activities you love with ease.\u00a0<\/span><span style=\"font-weight: 400;\">In this blog post, we'll reveal the vital relationship between core strength and lower back health, providing you with 10 effective exercises to fortify these essential muscles. We'll also share a few helpful tips on how you can get the most out of your workouts.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Does Strengthening Your Core Help Your Lower Back?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Strengthening your core does indeed have a significant <a href=\"https:\/\/betterme.world\/articles\/plank-alternative\/\">impact<\/a> on your lower back health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4395677\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). The core and lower back share an intricate connection through their anatomical structures, working together to provide support, stability, and mobility for the entire body.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let's take a closer look at the anatomy, movements, and consequences of weakness in these crucial muscle groups.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The core is composed of multiple muscle groups, including the rectus abdominis (commonly known as the \"six-pack\" muscles), transverse abdominis, internal and external obliques, and the erector spinae (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-csmr\/Fulltext\/2008\/01000\/Core_Stability_Exercise_Principles.14.aspx\"><span style=\"font-weight: 400;\">3 ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/","url":"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/","name":"10 Exercises To Strengthen Lower Back And Core - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_1972445273-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Here are effective \u2605 EXERCISES TO STRENGTHEN LOWER BACK AND CORE \u27a4 muscles, improve spinal stability, and reduce the risk of injury. 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