Shaping the lower back not only gives you better definition, it also helps improve your ability to function during your daily duties. This is the case any time you strengthen your core musculature. The main muscles in the lower back are the erector spinae, or spinal erectors, and quadratus lumborum. When it comes to choosing exercises, body weight and fitness equipment both work effectively.
Deadlift
A deadlift is a compound exercise, meaning it works more than one muscle at a time. Not only do you target your lower back, but you also work your glutes, hamstrings and quadriceps. To begin, place a weighted barbell on the floor and stand behind it with your feet spaced about shoulder-width apart. Keeping your back straight, bend your hips and knees to lower your body and grasp the bar with a shoulder-width grip. Steadily lift it off the floor as you come to a standing position. Keep your abs tight as you do this. Slowly lower the bar back down and repeat. You also have the option of using an over and under grip if you choose.
Stiff Legged Deadlift
Stiff-legged deadlifts place most of the emphasis on the lower back and hamstrings. To begin, lift a weighted barbell off the floor and hold it right in front of your thighs. Your feet should be spaced about shoulder-width apart and your hands should be shoulder-width apart on the bar. Keeping your legs straight and abs tight, bend forward at the hips and slowly lower the bar toward the floor. As you do this, push your butt backwards and stop when you feel a strong stretch in your hamstrings. Rise back up in a steady motion by contracting your lower back muscles and repeat. You also have the option of using dumbbells.
Reverse Extension
Reverse extensions work the lower back from a facedown position on a stability ball. While lying on your stomach on the ball, walk your hands forward until your pelvis is on top of the ball. Keeping your legs straight and together, raise them in the air by contracting your lower back muscles. Once your body forms a straight line, hold for a second. Slowly lower your legs back down and repeat. When you lower your legs, keep your toes just above the floor. This will ensure you maintain a contraction on your lower back muscles throughout the exercise.
Back Extension
A back extension is similar to a reverse extension, except your torso does the moving. Start out lying facedown on a stability ball with your feet on the floor, hands on the sides of your head and hips on the apex. Keeping your back straight and abs tight, bend forward at the waist to lower your body over the ball. Rise back up in a steady motion by contracting your lower back muscles and repeat.
Oppposite Arm and Leg Raise
Opposite arm and leg raises work the lower back, abs, glutes and shoulders all at once. To begin, kneel in an all-fours position on the floor. You might want to do this on a yoga mat or gym mat for more of a cushion. Steadily raise your right arm and left leg in the air to a point where they form a straight line. Hold for a second, lower your limbs and repeat with your other side. Continue to alternate back and forth. If you want to increase the resistance, wear ankle and wrist weights.
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