November 28, 2020, 4:28 pm | Read time: 6 minutes

This holistic 10-minute workout by athletic coach Timo Kirchenberger targets both the superficial and deeper back muscles, known as the core. The expert in bodyweight exercises guides you through ten exercises for a healthy back in his core training.

Who is the trainer in the video?

Timo Kirchenberger was a competitive athlete in track and field for twelve years. He now works as a professional athletic trainer in Berlin. His top priority is a lasting improvement in well-being, and he is convinced that highly efficient training is a key factor in achieving this. His philosophy is followed by the Berlin Recycling Volleys, Olympic champion Robert Harting, the national karate team, and the Berlin Hockey Club, among others.

What is the idea behind this 10-minute workout?

The back and core muscles have an extremely high impact on our posture and whether we develop pain in this area and to what extent. If the deeper back muscles are particularly weak or not developed at all, discomfort can easily occur. Conversely, the more stable our core is, the more smoothly we can perform all kinds of sports. According to athletic coach Kirchenberger, this 10-minute core workout, performed daily, is ideal for preventing back pain.

The workout is structured as a challenging interval training: 50 seconds of exertion followed by 10 seconds of rest. Simply follow the trainer’s instructions in the video. No equipment is needed; you train using only your body weight.

Also interesting: 6 exercises for a sacroiliac joint blockage

More on the topic

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What should be considered when performing core training for the back?

This ten-minute core training focusing on the back can be done regardless of your training level. If it’s too strenuous, shorten the exertion interval and extend the rest period. Mild tension or recurring, undefined back pain is widespread, and the general idea of resting or avoiding movement in such cases is usually wrong.

However, anyone with acute pre-existing conditions, injuries (such as a herniated disc, lumbago, muscle tears, strains in the abdominal muscles), or back pain lasting several weeks should definitely have the cause clarified by a doctor.

Also interesting: What to do when you have lumbago

10-Minute Core Training Focusing on the Back: An Overview of the Exercises

Paddling in Prone Position

In the first exercise of the core training focusing on the back, extend the limbs in a prone position, with thumbs pointing toward the ceiling. Only the stomach and hips touch the ground during the exercise, while arms and legs do not. To avoid straining the neck, keep the head in a neutral position, looking at the floor.

Arms and legs are then moved up and down alternately. To stabilize the body during the exercise, move the extremities diagonally toward the ceiling.

Single-Leg Hip Bridge

Lie on your back. Place your feet side by side and close to your buttocks, with toes not touching the ground. Now extend one leg. The knees should stay together. The exercise begins when the hips lift off the ground. The upper body, hips, and leg should form a line. Hold the position briefly, then slowly lower the hips. Switch legs after each repetition.

Also interesting: 10-minute workout for beautiful legs 

U-Rotations

For this upper body rotation in a prone position, first place your arms at shoulder height at a right angle. Lift the upper body as far as possible and rotate alternately from right to left–forming a wide “U.” The legs remain on the ground. The arms should maintain their position during the exercise. To increase the difficulty, move them further away from the body–this requires more core stability.

Y-W

Again in a prone position, one leg is spread sideways from the body, with the hip and thigh forming a 90-degree angle (resembling a “Y”). Bend the arms (45 degrees) and lift them off the ground (the position of the arms and upper body resembles a “W”). As the elbows move toward the hips, the chest lifts off the ground. Hold briefly, then return arms and upper body to the starting position. After several repetitions of the back extension with the leg spread, switch sides.

Also interesting: 10-minute workout–core training focusing on the abdomen

Reverse Push-ups

This is an inverted push-up: Bend the legs in a supine position, with toes off the ground. The arms are spread at a 45-degree angle from the shoulders, and the hands point toward the ceiling through the bent forearms. Now lift the shoulder girdle and head off the ground and actively bring the shoulder blades together. The elbows remain on the ground. After holding briefly, return to the starting position.

Quadruped Arm Lifts

Get into a quadruped position, looking at the floor. Now, with maximum stability in the core, slightly lift both knees off the ground. The stomach and back are tense. Alternately extend the arms next to the head. Perform the exercise without momentum from the upper body.

Butterflies

Back in the prone position, spread the arms at a right angle from the body. The back of the hand faces up, and the legs rest on the ground. The exercise starts when arms and legs are moved toward the ceiling. Important: The limbs are always stretched and do not touch the ground during the exercise. The only contact with the ground is at the hips and stomach. The limbs are moved up and down without touching the ground.

Interested in more 10-minute workouts? Find more workouts here!

Cool Down

The core training for the back concludes with a rotating cat stretch: From the quadruped position, lower the hips. Look toward the floor, place the buttocks on the feet, and stretch the arms forward. Deep breathing in and out relaxes the core muscles. Repeat several times.