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Video transcription

Hi, my name is Tanya Batts, and I'm an instructor at Gold's Gym. I want to show you a few exercises that you can do for the abdominals for a person with a bad back. So, if you've got a bad back, strengthen the abdominals. If you have got weak abdominals, strengthen the low back. So, it just kind of works like that. Okay, I'm starting on hands and knees. Hands under shoulders, knees under hips, opposite arm and leg, just want to lift them straight up. That is taking a lot of abdominal strength to keep me from falling over and then put that down and switch sides. So, opposite arm, opposite leg. That's strengthening the back muscles and it's also working the core as well. That's a great way to start. So, you just want to do a few more of those and hold strong and long. Okay so after you just do maybe like three on each side, come down on the elbows because it's plank. Look, send, this is the easiest plank ever, knees under hips. But I want you to send one knee back then the other and sink the hips and hold this. I am pulling my abdominals in so strong and it feels really good and it's going to strengthen your low back. You can tuck the toes under and lift the knees off and you just want to hold this plank. Feel free to let the knees down at any time but that's a great way to keep that core strong, the low back is working and after you do that you want to sit back into Child's Pose and it's a low back release. So, I've got one more exercise for you. You're just going to come all the way down, pretty good stuff here. You're coming all the way down. It's going to be a great one, and I'm going to set you up for this one. Your triangle, make a triangle with your hands like this, okay, place your hands underneath your butt. So, I'm going to bring my knees to my chest. So, my thumb outlined the tailbone. Your legs are up. I want you to lift your head off the floor, look at your legs, lower them down, criss cross the legs, that is working those abdominals and the fact you've got that triangle is keeping your low back on the floor, eight, seven, six, five, four, three, two, one and then roll it up. It's a great way to really strengthen the core for a person that has a really bad low back.