The muscles of the middle and lower back are often overlooked when it comes to strength training, but it is important to keep them strong and toned. The middle and lower muscles of the back form part of the "core" of the body--with the abdominals and obliques--that helps to support the structure of the body, hold it upright, and assist in doing even the the simplest movements like picking something up off the floor or getting out of a chair. Keeping the middle and lower back muscles strong will also help defend against back injury.
Floor Prone Back Extension
Lie on your stomach on the floor with your arms extended alongside your body. Press the tops of your feet into the floor so that the muscles in your legs contract and your kneecaps lift up. On an inhale, raise your shoulders, arms and chest off the ground as high as you can using your lower back strength. Hold for for three breaths and lower your shoulders, arms and chest. Perform three repetitions, resting for 10 seconds in between sets.
Plank
Plank pose helps to strengthen all the muscles of the core, including the middle and upper back. Get into push-up position with your hands directly underneath your shoulders. Your body should be in one line from your shoulders to your hips to your heels so that from the side you look like a plank. Contract your abdominal muscles by pulling your navel in toward your spine. Hold in this position for 30 seconds to one minute and then rest. Perform three sets with a 20-second rest in between sets.
Prone Hip Extension
Lie on your stomach with your arms alongside you, palms facing down. Keeping both hip bones on the floor, lift your left leg about 1 foot off the floor. Keep the leg muscles engaged and the leg straight. Hold for 5 seconds and release the leg to the floor. Lift the right leg in the same manner, hold for 5 seconds and release. Repeat 10 times on each side.
Superman
Lie on your back with your arms extended overhead. On an inhale, raise your right arm and your left leg off the ground, pausing at the top for two seconds. Release and then lift your left arm and your right leg. Pause at the top for two seconds and release. Repeat for three sets of 10 repetitions.
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