Toning the muscles in the lower back does more than just improve your appearance. The lower back muscles, which consist of the erector spinae and multifidus, are part of the body's core. Strengthening these muscles helps improve your daily movements and sports abilities, according to MayoClinic.com. When it comes to exercise selection, you have the option of using fitness equipment and body weight.
Deadlift
A deadlift works the lower back, upper back and legs simultaneously. You have the option of using a weighted barbell or dumbbells with this exercise. To begin, stand behind the bar with your feet spaced slightly wider than shoulder-width apart. Slowly lower yourself down by bending your knees and hips, and grasp the bar with a shoulder-width grip. Keeping your back straight and abs tight, lift the bar from the ground as you stand up. Let the bar rest against the front of your thighs for a full second, slowly lower it back down and repeat. For a variation, perform straight leg deadlifts. These place more emphasis on your lower back and hamstrings. To do these, bend forward at the hips and lower the bar toward the ground with your legs straight.
Lever Back Extension
The lever back extension is a machine that works your lower back from a seated position. To begin, sit on the seat, place your feet on the platform and rest your upper back against the padded lever arm. Your body will be bent forward at this point. After crossing your arms on your chest, press against the lever arm and extend your torso backward. Once you have gone as far as possible, slowly bend back to the starting point and repeat.
Bird Dog
A bird dog is a lower back exercise that also works the abs, shoulders, glutes and hamstrings. You can use the weight of your body to perform it and you can also wear ankle and wrist weights to increase the resistance. Begin from an all-fours position, which is known as a quadruped. Carefully extend your right arm straight in front of your body while extending your left leg straight behind your body. Your goal here is to form a straight line from your hand to your foot that is parallel to the floor. After holding this position for a second, slowly lower your arm and leg and repeat on your other side. Continue to alternate back and forth.
Reverse Extensions
Stability ball reverse extensions work the lower back and glutes from a face-down position. Start out by lying on your stomach on the ball and placing your hands flat on the floor for balance. Keeping your legs together, raise them in the air until they parallel the floor. Focus on using your lower back muscles to create this movement. After holding for a full second, slowly lower your legs and repeat. You can increase the resistance by strapping ankle weights to your lower legs.
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