The muscles in the lower back are known anatomically as the erector spinae. You can strengthen those muscles with the help of free weight equipment and the weight of the body itself. When performing these exercises, proper form is of utmost importance. The slightest wrong move can lead to an injury. Perform 10 to 12 repetitions and three to four sets of each exercise.
Stiff Leg Deadlifts
Stiff leg deadlifts are performed with a weighted barbell. This compound exercise not only works your lower back, but it also targets your butt and hamstrings. Stand with your feet shoulder-width apart. Hold the bar with a shoulder-width grip and let it rest against your thighs. Bend forward and lower the bar toward the floor. Stop when you feel a strong contraction in your lower back and hamstrings. Stand back up and repeat. According to ExRx.net, you should keep your arms, back and knees straight throughout the lift.
Back Extensions
Back extensions can be performed on an exercise ball. Lie face-down on the ball with your hips slightly lower than the highest point and your feet braced against a wall. Place your hands on the sides of your head and lower your body down toward the ground. Lift yourself back up by contracting your lower back muscles. Hold for a second, lower yourself back down and repeat.
Reverse Hyperextensions
Reverse hyperextensions are performed on an exercise ball and they are done completely opposite of extensions. Place the ball on a weight bench and lie face-down on top of it. Grab the edges of the bench with your hands for stability. Tighten your core and lift your legs straight up in the air until they are past parallel to the floor. Hold for a second, lower yourself back down and repeat.
Alternating Arm and Leg Raise
Alternating arm and leg raises are done with the weight of your body. Get onto all fours with your hands directly under your shoulders and your knees directly under your hips. Lift your right arm and left leg up until they are parallel to the floor. Hold for a second, lower them back down and lift your left arm and right leg up. Hold again and lower them back to the floor. Alternate back and forth.
Supermans
Supermans are performed from a face-down position on the floor. Keep your legs straight and extend your arms above your head. Lift your arms and legs off the floor simultaneously and hold for a second. Lower your arms and legs back down and repeat. According to the American Council on Exercise, this works your back, butt, hips and shoulders.
Member Comments