Lower-back strength is essential to support your spine. Weak core and lower-back muscles lead to poor posture and back pain. By committing a few minutes each week to the proper exercises, you can strengthen and tone your lower back. Do this quick workout every morning, and you will notice an increase in your lower-back strength in no time.
Basic Plank
A basic abdominal plank will strengthen the muscles of your core, including your lower back. Begin on your hands and knees on a carpet or yoga mat. Engage your abdominals by pulling your belly button in towards your spine, shift your weight from your knees to your toes, and walk your toes back until your body forms a straight line. Keep your hips low, but do not allow your back to sag. Hold this position for 60 seconds, and work up to holding the plank for 2 minutes. If you have sensitive wrists, perform the plank while resting on your elbows. Do three to five repetitions.
Side Plank
Side planks target one side of your lower back at a time. Lie on your right side, with your legs straight and stacked on top of each other and your upper body supported on your right elbow. Engage your abdominals as you press your weight into your foot and elbow, lifting your left hip toward the ceiling so your body forms a straight line. Hold this position for 30 seconds, then repeat on your left side to complete one rep. Do three to five reps.
Back Hyperextensions
This move targets your glutes, the muscles of your back and the back of your shoulders. Lie face-down on the ground, with your arms stretched overhead. Engage your abs, and bring your belly button to your spine as you lift your right leg and left arm. Hold this position for 1 second, then lower to the ground. Raise your opposite leg and arm, then lower to complete one rep. Do two sets of 15 reps.
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