Karen Voight

A big part of developing a healthy, strong back is learning to train the small rotator muscles of the spine.

Performing abdominal curls while holding your legs in the air is a good way to protect your back from overarching — but you need to keep your legs very still and your knees slightly bent.

The push-up is always an effective and efficient strength-training move because it works your chest, back and arms.

Try seated stretches like this one on a rolled mat to give you an added lift and to help you achieve a more intense twist in your torso.

Some exercises are better than others at warming up the body and preparing it for more vigorous moves.

With this flexibility move, your breath is coordinated with the twist.

Before you try to perform a headstand, practice doing these simple versions of this tripod inversion first.

Do deep stretches after your workouts, when your muscles are warm and pliable.

Training your abdominal muscles does not mean having to do hundreds of reps of the traditional crunch.

Add this move to your strength-training program and get triple the payoff for your time.