It is important to train the muscles in your lower back with different exercises. Strengthening your lower back is needed to improve your mobility, flexibility and agility. Training them can help you to reach out better, stand for a longer period, lift weights, etc. It is important to perform these exercises regularly.
Consistently being able to strengthen your lower back muscles will give you better muscle definition and help you exercise longer. You can perform different type of exercise to tone those muscles.
Strengthening your lower back is important, may you be an athlete or a fitness newbie. Having a strong and healthy lower back can help limit your back pain and back injury. You can easily perform grueling workouts, lift heavy objects or walk for a long period of time. Try out these different lower back strengthening exercise below.
Lower Back Strengthening Exercises
Hip Bridge
Start this exercise by lying flat on your back and your knees bent. Place your arms flat on your sides. Start the motion by lifting your lower back from the ground and lifting it up. Keep your lower back and arm firmly on the ground. Continue lifting your lower back until you create a diagonal line from your shoulder to your knees. Do this for 8 to 10 repetition for 3 sets. This
exercise can help strengthen the lower abdomen, hip flexor and lower back. If you want to make this exercise more challenging, you can use one feet. Lift one of your feet and balance yourself while raising your lower back from the ground.
Side Bend
Stand with your arms hanging on each side. Keep your feet shoulder width apart and keep your body straight. Place the palm of your hand firmly on each side of your thigh. Start the motion by bending your body sideways letting your hand rub towards you knee. Return to your original position and repeat on the other side. Repeat these 8 to 10 times for 2 or more sets. You can make this exercise more challenging by adding weights to each hand. This exercise can help strengthen the core, lower back and
sides.
Lunge
This is a fairly common exercise that can help strengthen the legs, buttocks and lower back. Start by standing straight and with your hands on your hips. Take a step forward with your left foot and bend it. Lower your hips and stretch your leg. Bend your right leg and make sure that the knee is angled towards the floor. Maintain this position for 10 to 15 counts and go back to the original standing position. Repeat these steps using the other leg. Repeat this 4 times for each leg for 2 sets. If you want to make this more challenging, remove your hands from your hips and carry 2 pound (or m ore) weights on each hands and
perform the exercise as is.
Hip Extension
This exercise can help workout the core, leg, lower back and torso. Start by getting on your all fours. Keep your back straight and avoid bending your back upwards. Start this movement by taking your right leg and raising it as far as you can. Maintain a right angle with your knees. Squeeze your buttocks when you raise your knee. Return to the starting position and repeat this for 10 times. Repeat this process on the other leg. Do this for 2 sets. You can make this work out more challenging by adding weights to your ankles.
Side Plank
Start this exercise by resting on your sides and place your elbow parallel to your positon. Raise your body using your hips and arm. You should create a diagonal line from your head to your feet. Maintain this position for about 10 seconds and repeat it 3 repetition for each side. This exercise can help strengthen your core, total body strength, lower back and stamina.
Before you perform any of these exercise, we advise you to perform a full body warm up to prevent or lower the chances of injury during your workout. Loosening up your body can help you prepare for the upcoming exercise. This will physically and mentally prepare you to get your sweat on and make you
work harder.
