What is a hollow back anyway? If the abdominal or gluteal muscles or the muscles on the back of the thighs are too weak, they cannot properly support the pelvis and it tilts forward.
This creates an extreme S-shape of the spine, a hollow back.
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If you don’t do something about the poor posture in time, you risk back pain.
In addition, the intervertebral discs in the living spine are stressed, ligaments and vision are shortened. Lifting objects and even smaller movements become more difficult.
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To prevent it from getting that far, you should integrate these five exercises against a hollow back into your training. They strengthen both your back and abdominal muscles and thereby improve your posture.
Form a bridge
Here’s how to do it: Lie on your back, bend your legs, stretch your arms and lay flat on them mat place. Then lift the pelvis and push it up, then slowly lower it again.
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Plank strong
This is how planking works: Lie on the mat, stomach pointing downwards, stand on tiptoes and rest your elbows on the mat. Tense your stomach and bottom firmly and hold for at least 30 seconds.
By the way, this exercise is not only good for your back, but also for your abdominal muscles.
Strengthened side with the side plank
Start lying on your side, keeping your legs together and stretched. Lean on your forearm with your elbow directly under your shoulder. Now slowly lift the pelvis off the floor and hold the position.
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Strong like Superman
The exercise sounds demanding, but it is simple. This is how it works: Lie on your stomach, stretch your feet out. Beginners bend their arms, advanced people stretch them forward.
Then lift your head, legs and arms off the floor at the same time and lower them again. Repeat at least five times.
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Get into the squats
Squats not only shape a round butt, but also train the back and thighs.
How to do squats correctly: Stand with your feet hip-width apart, the tips of your ten pointing slightly outwards. Lower your bottom until it is level with your knees.
The body is slightly bent. Then go back up to the starting position.
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