Skin is a durable tissue that composes the largest organ in the human body. When you go through extreme weight loss, you are often left with excess skin. When this takes place on your lower back, the best thing you can do is perform exercises to build muscle there. This can make the skin more taut. Execute these exercises three times a week on nonconsecutive days.
Back Extensions
Back extensions can be done with the help of a stability ball. Lie face-down on the ball with your hips at the top and and your feet pressed into the bottom of a wall. Hold a medicine ball or weight plate against your chest and lower your body down toward the floor. Lift yourself back up by contracting your lower back muscles. Squeeze for a second and repeat 10 to 12 times. Perform three to four sets.
Stiff-Leg Deadlifts
Stiff-leg deadlifts can be done with the help of dumbbells. Not only can these build muscle in your lower back, but they also target your hamstrings. Stand with your feet shoulder-width apart and hold the dumbbells in front of your body with your palms facing your thighs. Bend forward at the hips until you feel a strong contraction in your lower back and hamstrings. Let the dumbbells go straight down toward the ground. without letting go of them. Bend back up and repeat 10 to12 times. Perform three to four sets.
Supermans
Supermans are also known as lying-back presses. Lie on your stomach with your arms straight in front of you and your legs straight behind you. Lift your arms and legs up in the air simultaneously so your back is arched. Hold for a second, lower yourself back down and repeat 10 to 12 times. Do three to four sets.
Weighted Bird Dogs
A bird dog is a corrective exercise for lower back pain that is also known as an opposite arm and leg raise. You can put a spin on this exercise to build muscle in your lower back. Fasten ankle weights to your lower legs and get down on your hands and knees. Make sure your hands are directly under your shoulders and your knees are directly under your hips. Hold a dumbbell in your right hand and extend your right arm straight in front of your body. Lift your left leg straight up behind you so it parallels the floor. Keep your arm and leg straight as you lower them both down about 4 inches. Lift them back up until they are slightly higher than parallel and repeat. Perform 10 to 12 reps and switch sides. Do three to four sets.
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