Lower Back Firming Exercises

Working the lower back muscles has a variety of benefits, such as improved posture and reduced lower back pain. The lower back, or erector spinae, muscles along with the abdominals and obliques make up the core muscles in the trunk of the body. Strengthening your lower back helps the body perform functional movements like loading groceries in the car or getting out of bed. Include core and erector spinae exercises in your back workout to firm up the lower back.

Stability Ball Back Extensions

Stability ball back extensions target the lower back while working the abs and obliques. Begin on all fours. Position the stability ball underneath your hips and place your hands behind the head. Lift your torso until the back is extended. Slowly return to the starting position. Repeat for four sets of 20 repetitions.

Supermans

Supermans recruit the lower back while engaging the arms and legs. Lie on the floor face down with the arms and legs extended. Lift the right leg and left arm simultaneously and return to the starting position. Raise the left leg and right arm and return to the starting position. Continue to alternate sides for four sets of 20 repetitions on each side.

Stability Ball Leg Extensions

Performing stability ball leg extensions works the lower back while activating the core muscles. Start on the ground on your hands and knees. Place the ball underneath your hips and straighten the legs. Lift the legs up to hip-height. Slowly return to the starting position. Repeat for four sets of 20 repetitions.

Planks

Planks engage the abs and obliques while stimulating the lower back. Begin in a pushup position and lower your upper body down onto your elbows. Tighten the abs to support the spine and maintain a static hold for 30 seconds. Repeat the hold for three sets of 30 seconds.

Bird Dogs

Bird dogs target the lower back muscles while engaging the arms and legs. Begin on your hands and knees. Slowly extend your right arm and left leg simultaneously. Return to the starting position. Switch sides and lift the left arm and right leg. Return to the starting position. Continue to alternate sides for 60 seconds. Repeat for three 60-second sets.

T-Planks

T-planks recruit the abs and external obliques while targeting the lower back. Start in a pushup position. Open your right arm out to the side and up toward the ceiling, while twisting the body to the right. Return to the starting position. Repeat the motion on the opposite side. Perform the exercise for four sets of 10 repetitions on each side.