BY NATE GREEN
According to estimates, more than 80 percent of the population will experience lower-back pain at some point. While the causes of sudden lumbar spine pain are often the result of incorrect lifting techniques—from hoisting a heavy box incorrectly to showing off with a much-too-heavy dead lift—a significant number of lower-back problems are due to a few crucial imbalances and weakness in your core, which cause your lower back to work much harder than it should.
By focusing on your core abdominal muscles, glutes and posture, you can correct these imbalances and step into the 20th percentile of non-sufferers. Try this MaxFit “Watch Your Back” circuit for fast results—your back will thank you for it.
FRONT PLANK TO SIDE PLANK
TARGETS Core (abdominals and lower back)
SETUP Start off in the front plank position-on your forearms and the balls of your feet-and hold for 30 seconds.
ACTION Without letting your hips drop, rotate into a side plank in one smooth motion and balance on your forearm and the side of your foot while stacking your feet. Hold for 30 seconds. Rotate back into a front plank just long enough to prepare yourself to flip to the opposite side for another side plank. Contract your abs tightly throughout the move.
GLUTE BRIDGE
TARGETS Glutes and Hamstrings
SETUP Lie on your back and bend your knees at 90 degrees, with your feet flat on the floor.
ACTION Squeeze and fire your glutes by lifting your hips up and making a straight line with your body. Squuze hard and hold without letting your hips sink. Hold for 60 seconds.
REVERSE CRUNCH
TARGETS Lower abs
SETUP Lie on your back and put your hands by your sides, with your feet up and your thighs perpendicular to the floor-they shouldn't drop any lower during the movement.
ACTION Squeeze your abs and roll your pelvis toward your chest, raising your hips off the floor-your knees will now be above your chest. Slowly return to the starting position.
NEXT: Check out the rest of MaxFit’s “Gymless” Back Workout
Page 1|2 
