Back exercises (core)?

[Venus]

What are good back exercises besides plank/pike, and superman? I know deadlifts get the lower back and upperback I have covered, but that middle core part of the back seems hard to target. Are planks of various kinds and pikes and supermen the only good moves?

Thanks!

 

[wutherhi]

Hi Venus,

I just wanted to tell you I visited your website, and you look fabulous--so beautiful and healthy!!!

Shari

 

[mogambo]

I think reverse flies are good for that area, so when you work your upper back you work that too. I think keeping the shoulder retracted/rhomboid contracted during any "table top" exercise would help also. It's the rhomboid you're after, right?

 

[Venus]

Shari thank you!

Mogambo, I think the muscles I'm after are deep erector spinae, quadratus lumborum, and iliocostalis lumborum. I looked up back in my "Women's Strength Training Anatomy" book and the three exercises I could do at home were torso extensions on the floor (what I call supermen), horizontal stabalizations (on hands and knees raising one arm forward and one leg straight back on opposite sides), and bent knee deadlifts. They had a couple of others that I could do at the gym but I really dislike going to the gym for weights (smelly crowded weightroom).

I guess by looking at that book there just aren't that many exercises for that area. I always though plank/pike was good for that area but that book didn't even mention them in the back or ab section.

 

[hounddogs]

Good Mornings work that area as do back extensions over a ball or Bosu (as in SS or PP I can't remember which). Also, oblique exercises hit this area a bit. Make sure to protect your natural lumbar curve wnenever working this area.
--Ann