And many exercises are stuff like for example that "cat-cow" exercise, where you stretch your back and such, but you don't really get "better" at them.
Yeah, cat-cow is basically a good way to warm up and mobilize your spine before you do anything else.
Top thing I would add to your current exercises: PLANK. Planks are really really fantastic for developing the ability of your core muscles to stabilize your spine in a neutral position, which is their most important function.
If you're not familiar with this, or know it by a different name: a front plank is the top position of a push-up, basically, held as a static hold.
Or the same thing but resting on your elbows/forearms instead of your hands (most people find this more difficult).
A side plank is the same, but on one side.
I'd do these for a set time, three sets (as described in a previous comment).
To make them easier, you can do them with your knees on the floor, or with your hands on a bench. To make them harder, you can elevate your feet, or try lifting one arm or leg off the floor.
There was a period when I did: left side plank for x second, front plank for x seconds, right side plank for x seconds, rest, repeat twice more (about three times a week) -- worked pretty well for me.
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Yeah, cat-cow is basically a good way to warm up and mobilize your spine before you do anything else.
Top thing I would add to your current exercises: PLANK. Planks are really really fantastic for developing the ability of your core muscles to stabilize your spine in a neutral position, which is their most important function.
If you're not familiar with this, or know it by a different name: a front plank is the top position of a push-up, basically, held as a static hold.
Or the same thing but resting on your elbows/forearms instead of your hands (most people find this more difficult).
A side plank is the same, but on one side.
I'd do these for a set time, three sets (as described in a previous comment).
To make them easier, you can do them with your knees on the floor, or with your hands on a bench. To make them harder, you can elevate your feet, or try lifting one arm or leg off the floor.
http://www.exrx.net/WeightExercises/RectusAbdominis/BWFrontPlank.html
http://www.exrx.net/WeightExercises/Obliques/BWSidePlank.html
http://www.alkavadlo.com/2010/06/28/planks-and-side-planks/
There was a period when I did: left side plank for x second, front plank for x seconds, right side plank for x seconds, rest, repeat twice more (about three times a week) -- worked pretty well for me.