Weak Back & Pelvic Muscle Exercise

Your back and pelvic muscles provide the main support for your body when you exercise, play sports or do physical activities. Weakness in these muscles can lead to poor posture. This causes joint pain, fatigue and musculoskeletal diseases, such as arthritis, herniated disk and degenerative disk disease, according to fitness professional Anthony Carey, author of "Pain-Free Program." Proper strength and flexibility exercises can prevent you from getting weak back and pelvic muscles.

Isolation vs Integration

Isolation exercises involve working one muscle group in one range of motion and path of motion. The purpose is to increase neural stimulation and the size of that muscle; however, it doesn't necessarily improve the quality of your movement.
Integration exercises incorporate many different body parts to move together, as in daily activities and sports. This method of training improves the movement coordination between the back, pelvis and other trunk muscles and limbs. Using integration training to strengthen your back and pelvis helps you minimize your risk of injury when you move and identify the possible causes of back and hip weakness, says fitness professional Michol Dalcourt, co-founder of PTA Global fitness certification.

Three-Point Hip Extension

Kneel on your hands and knees with your hands below your shoulders and your knees below your hip joints. Curl your left toes on the ground, and lift your right leg straight behind you so that the leg is parallel to the ground. Tighten your right buttock to maintain the hip and leg stability. While keeping your arms straight, push your body backward so that your ribs are moving closer toward your left thigh. Do not move the right leg or round your spine. Lower your body as far as you can without losing your form. Hold the lowest position you can for three seconds, then push yourself back to the starting position. Perform five to eight repetitions on each side.

Incline Pull-ups with Bridge

Set the bar of the squat rack or Smith machine to about two to three feet high. Grab the bar with both hands and crawl under the bar until your chest is below the bar. Place your feet about hip-width apart, and push your hips up. Exhale and pull yourself up until your chest almost touches the bar. Lower your body until your arms are extended. Do not lower your buttocks. Perform 10 to 12 repetitions for three sets.

Overhead Squat

Stand with your legs about shoulder-width apart and raise both arms over your head. Squat down as low as you can while keeping your torso upright and your knees and feet pointing forward. Keep your arms straight up. Brace your abdominal muscles and stand back up. Do not round your back or stick up your buttocks. Perform 10 to 12 repetitions for three sets.