Add a slight bend to your knees, tucking your pelvis under and engaging your core. Stand with your feet hip-distance apart and hands behind your head. Be sure to pull the abs in the entire time. This time, instead of reaching up both arms and legs simultaneously, you’ll lift the right arm and the left leg off the ground, and then alternate. Similar to the superman exercise, you’ll start by lying down on your stomach. This exercise trains the back of the body to work in opposition to improve balance, spinal strength and mobility. All the muscles in the back of the body will be engaged, from the calves up to the upper back muscles. Avoid putting too much pressure on the low back by ensuring that the abdominals stay contracted. Relax the shoulders as you reach the arms up off the ground and squeeze the quads as you lift the legs off the ground. Pull the belly button in, away from the ground, to engage the abs. Open the legs as wide as the hips and the arms as wide as the shoulders. Lie on your stomach and reach the arms forward and legs back. Lifting up into this position teaches the back to work together in tandem, with the shoulders lifting the arms and the glutes, hamstrings and muscles of the back working to lift the legs. This exercise engages the entire back of the body, from the upper back to the bottom of the legs.
Keep the shoulders relaxed, abs pulled in and the inner thighs squeezing together. You always have the option to leave them straight out in front of you. If you feel balanced here, attempt reaching your arms up toward the ceiling. Keeping your core engaged, extend the legs straight up to a 45-degree angle, forming a “V” shape with your body. Reach your arms straight out in front of you so that they are parallel with the mat. Slowly lift your legs up in the air so that are in a table-top position. Seated on a mat, engage your core muscles and gently lean back a couple of inches. You can place your hands on your hips to ensure that they are staying stationary. March 5 times per foot. Keep the hips steady as you lift each foot off the ground. Return the right foot to the ground and then lift your left foot. Press down through the feet, then lift the right foot off the ground as if you’re beginning to march. Slowly roll the hips, then low back, then mid-back up off the ground. Pull the navel in toward the spine as if you’re zipping into a tight pair of pants. Lying on your back, bend your knees and open your feet as wide as your hips. (It’s OK if they are off of the ground.) Come forward into plank position, and repeat 10 times. Form a “V” with your body with your heels reaching down toward the ground. Pull your naval in toward your spine and reach your butt up toward the ceiling. Start in a plank position with your shoulders over your wrists. Roll the shoulders back and take a deep breath in, then exhale and lower down. Pull your abs in, press the tops of your feet into the ground, and press your hands into the ground as you lift your head, neck, and chest up into upward facing dog. Lie on the ground with your hands next to your chest as if you just lowered to the ground from a pushup. These exercises will strengthen the low back - add a few to your current strength t r aining r outine or string them all together for a low-back focused workout. That’s why it’s crucial to strengthen your low back muscles and core to prevent injury. It’s not uncommon for someone to pull a muscle in this area due to muscle imbalances.
Like any muscle, unless we actively work the muscles of the low back, they will weaken over time. A strong low back helps prevent injuries and pain during motions such as bending forward and picking things up. The benefits of lower-back workoutsĪlso called the erector spinae, the muscles of the low back are responsible for maintaining the spine’s structure by holding it up.
That's why I always make sure to include exercises that target the low back into my own strength-training routine, and those I create for my clients. While it may not be a body part you want to tone for aesthetic reasons, taking the time to strengthen the low back now, can help prevent pain later.
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