Put Your Back Into It!

Author: Shannon Miller

Kneeling bird dog back exercise - featured

Nobody wants to be that person who is holding their back, saying: “Ugh – my back, my back – I can’t move!”

It’s important to keep our back muscles strong, especially for women who are constantly on the go, picking up small children throughout the day, doing chores around the house, spending hours on end at a desk, etc.

Check out the back strengthening exercises below that are easy and convenient – your back will love you for taking some time out to pamper these muscles!

Bridge and Variation

  1. Bridge and variationLie on back and bend knees, placing feet flat on floor, hip width apart.
  2. Push your hips up, creating a straight line from knee to shoulder.
  3. Pull navel to spine and hold for 2-3 seconds.
  4. Slowly lower your hips until they almost touch the floor.  Then return to Bridge pose without resting.
  5. For the Bridge Variation, do the same move with one leg straightened.  Repeat on opposite leg.

**Tip: Keep your head neutral with your neck relaxed.**

Kneeling Bird Dog

  1. Kneeling bird dogBegin kneeling with hips directly above knees and shoulders directly above hands.
  2. Raise your left arm and right leg at the same time.  Hold for 3-5 seconds.
  3. Slowly lower and repeat on other side.
  4. Think of stretching out to reach a wall in front of you with your hand and a wall in back with your foot.

**Tip: Keep back straight, pulling navel toward your spine.**


  1. Lie on your stomach with arms stretched above your head.
  2. Engage your back, glutes and hamstrings, lifting both legs and arms at the same time.
  3. Hold at the top for 2-3 seconds.
  4. Lower down and repeat.

**Tip: Do not rest at the bottom.  As your legs and arms touch the floor, lift up for the next repetition.**

TIP:  Keep those back muscles strong by trying out these moves this week!  For more back strengthening exercises (and other core strengthening exercises), check out Shannon Miller Abs To-Go!

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