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Minimize back pain, train your abs more effectively and activate your core to make your workouts more efficient. Low back pain is common when the muscles supporting your back are either weak or inflexible.

There needs to be a focus on strengthening inactive muscles and also mobilizing joints and stretching areas that are tight.

Muscles that usually need strengthening are: glutes, and transverse abdominis – if these muscles are not being used properly our back will then over compensate for their work.

Try these exercises as your warm up before your next workout

Glute Bridge

Lie on your back with your knees and feet hip width apart, as you push through your heels and bring your hips up off the floor, squeeze your glutes at the top for 2 seconds. Complete 3 sets of 15

Draw In

Lie on your back and draw in your belly button down towards your spine decreasing the arch that’s in your lower back pulling it towards the floor, hold for 2 seconds breathing normally, then release.

Complete 3 sets of 15


Lay face down on the floor, arms straight out in front of you with your thumbs up. Lift your arms, chest and legs off the floor keeping your legs straight (think superman) and also draw in your abs towards your spine and squeeze. Hold for 2 seconds. You may feel the exercise In your upper back, lower back, glutes, hamstrings and abs. Complete 3 sets of 15

Muscles that most commonly get tight are the hamstrings, quads, and hips (including glutes and hip flexors)

Hold these stretches every day for 1 minute, especially after each workout: