Lower back strengthening exercisesThe best lower back strengthening exercises follow. We will briefly discuss using resistance: weights, fitness machines & resistance bands to strengthen the lower back followed by a discussion and routine of bodyweight exercises to strengthen the lower back.
Simply put, if you take a weight and pull it towards your body, you will be strengthening your back muscles. The best-known exercise to strengthen & muscular the back is the bent-over row. Y bend over, grab a barbell or dumbbell & pull it into your body. Other pulling movements cannot be done with free weights like a pulling motion with your arms stretched upwards and pulling a resistant toward your chest or shoulders. For this, you would need machines familiar to any gym-goer. (Of course you could also do the old fashioned chin-ups.) You could just use good resistance bands and just anchor them to the top of the door. The possibilities using resistance to strengthen back are endless. Just a few specifics regarding what areas of the back the movements target. * Pulling from overhead towards your shoulders strengthens the upper back. * Pulling from a point in front of you towards your abdomen strengthens your lower back. * Using a narrow grip places the emphasis on the center of the back. So, to target the lower back with resistants, pull right at your outer abs. When using both hands, the hands should be about 10 - 12 inches apart. Lower back strengthening exercises using bodyweight The chin-up is a great back exercise but it targets the upper back, the “sexy” muscles. Luckily, many movements target the lower back. The basic body weight movements targeting the lower back muscles include lying leg lifts, while facing down & pushing into ground while lying on back. Variations of each follow. You can do exercises as sets and reps, or sets and counts (keep difficult position for 5, 8 10 seconds, etc.) Start low and gradually build up. Be sure to stretch afterwards. Stretch your entire body along with your back. Visit our page on flexibility exercises for great stretching routines. Lower back exercise #1
Exercises the lower back on the side of the leg that is being extended. Alternate legs.
The following modification make the movement more challenging. * Lie on the floor and lift your leg off the floor a few inches. * Lie on the floor and lift both legs off the floor a few inches. Lower back exercise #2
Targets the butt and lower back.
To make the movement more challenging, cross & place one leg on your knee, then lift off using the strength of only one leg. Alternate sides. If you liked our page on lower back strengthening exercises & want to get our helpful info every month, subscribe to our free monthly newsletter: HEALTHY WORLD DIGEST You'll receive anywhere from 5 - 10 healthy “nuggets” of information to get you feeling & looking your best. Just fill in our brief eZine subscription form & start to take charge of your life easily, today, right now. We promise. Click 2 go from lower back strengthening exercises 2 Home |