When you hear the word "core," you may think of your abs. Although the stomach is part of the core, there's more to it than that. The pelvis, hips and lower back are also components of your core. According to the Mayo Clinic, training these muscles can lead to better balance and stability, whether on the playing field or in daily activities. If you specifically want to target your lower back, you have several exercises to choose from.
Bird Dogs
Bird dogs are performed from a position on all fours. To do these, place your hands directly under your shoulders and your knees directly under your hips. Once in position, extend your left arm straight in front of you and your right leg straight behind you. After getting your arm and leg parallel to the floor, hold for 5 to 10 seconds, lower your arm and leg and repeat with the other side.
Bridge
A bridge is a subtle exercise that works your abs and deep lower back muscles. To do this exercise, lie on your back with your knees bent and your feet flat on the floor. After placing your hands at your sides, lift your hips off the floor. Once you have formed a straight line from your shoulders to your knees, hold for 5 to 10 seconds. Release and repeat.
Plank With Leg Raise
Planks are exercises that work your entire core. When you add in a leg raise, your lower back musculature gets even more emphasis. To do these, lie on your stomach with your forearms, legs and toes on the ground. After placing your toes hip-width apart, push your body up in the air to form a straight line from your shoulders to your heels, with your weight on your forearms and toes. Once in this position, raise your right leg up in the air behind you. Hold for a full second, lower your leg and lift your left leg. Continue to alternate back and forth with each leg.
Alternating Supermans
Alternating supermans are performed from a face-down position on the floor. To do these, extend your arms in front of your head and raise your right arm and left leg simultaneously. After holding for a full second, lower your arm and leg and lift your opposite arm and leg. Hold again and lower back down. Continue to lift and lower your opposite arm and leg in a smooth motion.
Cobra
Cobras are yoga poses that can help strengthen your lower back core muscles. To do these, lie on your stomach with your hands directly under your shoulders and the tops of your feet flat on the floor. In a steady motion, push your upper body off the floor by pressing down with your hands. Once your arms are fully extended and your back is arched, hold for 30 to 45 seconds.
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