I'm Beth Hoover, and today I'm gonna show you how to strengthen the low back by lifting weights. The erector spinae group are the muscles of the low back. These are the muscles that help to hold the body upright and they also allow us to bend, twist, rotate. So today I'm gonna show you a couple exercises to work the erector spinae. The first exercise we're gonna be performing on our stomach on the floor using dumbbells and then just go down onto the stomach, grab the dumbbells and you're just going to lift the dumbbells while you're lifting the chest and squeezing the shoulder blades together. Make sure you exhale, lift up, keeping the abdominals tight, squeeze the shoulder blades together, holding the weights up in the air and release. For the second exercise we're gonna take the dumbbells and we're actually gonna place them above our head. We're gonna go ahead and lifting our arms and our legs this time. So we're gonna lift the arms and the legs squeezing the glute muscles and release. Performing both of these exercises are a great way to strengthen the low back and prevent injury.