When learning to do body weight back exercises for the lower back, it is important to remember that strengthening the lower abdomen is just as important as strengthening the muscles of the lumbar spine. Getting equal support from the front and back will help to reduce pain in the back and hips. Lay on your back with your arms resting at your sides and your legs together. Flex your feet so that your toes are pulling up and inhale deeply. As you exhale, lift your legs, pushing out through the heels, until they are lifting straight up to the ceiling. If necessary, you can push into your hands to help with the lift; however, it is best to engage your abs and let them do the work. As you inhale, slowly lower your legs down to work the back. Do not let your feet touch the ground, instead, lift again on the next exhale, repeating two to three sets of five to ten lifts.