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Lower back pain is one of the most common injuries or health conditions you see cropping up, and managing back pain through movement involves assessing your options and finding the best low-impact exercises for your spine.If you've been cleared to exercise and you struggle with your back, then low-impact core exercises can help you strengthen your core while minimizing the risk of pain or strain. That might mean popular abs exercises like sit-ups or Russian twists aren't for you, and you could be on the market for some new moves.I've recently been testing this for myself, and I'm currently swapping well-known core exercises for one in particular. Here's why I love it, and a step-by-step for how to perform it yourself.If you are currently working with pain, an injury, or any health condition, I advise speaking with a qualified medical professional before starting any new exercises or workout programs. I'm not a qualified physical therapist and cannot diagnose a health condition.How to do hollow hold pulses I don't know anyone who won't struggle with as little as 20 seconds of this move, and it's not uncommon to see a lot of trembling muscles. The hollow hold exercise is one of my favorite core exercises to teach because it targets your deep core, builds stability, and encourages deep, expansive diaphragmatic breathing.I first really got to know the hollow hold when I did a lot of CrossFit, as this core exercise was often taught during warm-ups before any work on the bar; it's brilliant if you like to do pull-ups, muscle-ups, toes-to-bar, or any hanging exercises like L-sits, as it teaches you to engage your core muscles and hold one position with proper form and breathwork.I don't know anyone who won't struggle with as little as 20 seconds of this move, and it's not uncommon to see a lot of trembling muscles.Get instant access to breaking news, the hottest reviews, great deals and helpful tips.For this version of the exercise, I want you to add little pulses up and down with your arms and legs, followed by pulses outward and inward with your legs. You can add one of the best resistance bands just above your knees to make this harder.Here's how:Lie on your back with your arms and legs extendedSlightly tuck your chin toward your chest, then peel your arms and upper back away from the mat so that your shoulder blades lift away. Keep your gaze forward and brace your core muscles, drawing your navel inKeep your arms alongside your ears and reach back with your fingertips. Lift your legs to hover above the mat. Point your toes and glue your legs together to activate your inner thighsAim for a soft banana shape with your body and hold for 20 seconds, then relax for 10 seconds. Repeat for the desired number of roundsOnce you feel confident, add little pulses up and down with your arms and legs, focusing on pressing your lower back into the mat. Add pulses in and out with your legs, too.Benefits
