Partner Lying Leg Raise with Leg Throwdowns
The partner lying leg raise with leg throwdowns requires a workout buddy.
The goal of this exercise is to build stronger abs.
It’s performed with one individual lying flat on their back, and their partner standing by their head.
Shutterstock
The person who’s lying on the floor holds onto the ankles of the partner who’s standing tall.
Then, the standing individual pushes their partner’s legs forward and back down.
When not performed correctly, the back tends to arch off the floor creating undo stress.
Shutterstock
Over time this improper movement will cause back issues."
You’ll lie flat on your back with both legs extended toward the sky.
In a slow, controlled motion, lower your legs toward the ground while keeping your pelvis neutral.
Shutterstock
Then, bring your legs back up to the starting position.
It’s meant to help you achieve stronger glutes, hamstrings, and lower back.
They also won’t activate the core and will use their lower back to initiate the lift.
Shutterstock
“This improper movement compresses the vertebral discs,” CarolAnn explains.
What to do instead: Bridges
Ditch the Romanian deadlift for bridges (spinal flexion).
Bend your knees to form 90-degree angles, and position your feet hip-width distance apart.
“Press your heels into the floor as you hold the bridge.
Your body should form a straight line from shoulders to knees.
Then, return the hips to the floor in reverse articulating the spine down one vertebra at a time.
9 Exercise Habits That Are Destroying Your Back After 50
3.
The goal here is to strengthen your waist and obliques.
If the wrong weight is chosen, it could contribute to imbalances in the body and even back pain.
Bend over to your left side while reaching your right arm over your body toward the left.
Return to the starting position before bending over to the opposite side.
Alternating Toe Touches
The alternating toe touch aims to stretch your back and hamstrings.
This exercise can be dangerous because chronic tightness of the hamstrings can result in lower back pain.
It’s quite common to excessively round your back, which adds pressure to your spine.
Your arms should be out straight to the side.
Turn your body to one side as you bend forward, bringing your opposite hand to your opposite foot.
Head back to the middle, and perform the same motion on your other side.
This move will safely activate your spinal extensors without putting strain on your back.
7 Bad Habits That Are Killing Your Workout Progress
6.
Burpees
The last of CarolAnn’s exercises that destroy your back after 50 is the burpee.
This exercise is a full-body conditioning move with a cardio aspect.
Burpees call for you to descend into a pushup and then explosively jump up.
“This is a safer alternative to avoid the high impact that a burpee provides.
