The lower back connects to your external obliques and abs that make up your core. Developing the muscles in the lower back helps give the body a more tapered appearance. Although it is not possible to lose fat in one area of the body, including targeted lower back and core exercises in your full body training routine will help decrease your total body fat percentage and give your lower back a leaner appearance.
Stability Ball Back Extensions
This stretch targets your lower back while engaging the core muscles for stabilization. Begin on all fours with the stability ball positioned underneath your hips. Rest your feet against the wall behind your to help stabilize your body. Place your hands behind your head and tighten your abs. Lift your upper body off the ball until your back is fully extended. Hold this position for one second, and slowly lower your chest over the ball. Repeat the motion for four sets of 20 repetitions.
Stiff-Legged Deadlifts
This works the lower back while stimulating the hamstrings and glutes. Stand with your feet together and legs straight. Hold a barbell with your arms straight and down in front of you. Face your palms down. Bend from the hips and slowly lower the barbell toward your feet as far as your hamstrings allow. Your hamstring flexibility determines your range of motion. Keep the barbell close to your legs and don't allow your back to arch or round. Slowly lift your body up, returning to the starting position. Repeat for four sets of 20 repetitions.
Stability Ball Rollouts
These rollouts recruit the abs, obliques and lower back muscles. Begin on your knees with your elbows on the stability ball. Slowly roll the ball forward with your elbows until your body is angled forward at 45 degrees. Keep your spine in alignment from your head to your knees. Tighten your abs and slowly roll the ball backward with your elbows, returning to the starting position. Repeat the exercise for four sets of 20 repetitions.
Medicine Ball Planks
Planks stimulate all of your core muscles. Start on your knees on the floor while holding a medicine ball with both hands, aligning the ball with your chest. Press up onto your toes, leaving your body in a pushup position. Keep your back straight and hold this position for 30 seconds. Lower yourself down onto your knees to rest in between sets. Repeat for three 30-second plank holds.
References
- Bodybuilding.com; What is the Best Lower Back Workout? Workout of the Week
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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