Lower back exercises are essential for a strong lower back. One of the easily injured parts in our body is our lower back and hence we need to take care of it. If our back cannot function properly, we find ourselves not doing much at all. People who have fat in the lower back need to be tone up. Strong abdominal muscles tend to go hand in hand with the lower back as well .
It is imperative that every exercise routine has some parts dedicated to lower back exercises. You should never perform your exercises everyday. It is easy to hurt yourself when doing lower back exercises, so more attention is needed when performing the movements. We shall now discuss a few exercises that will help you strengthen your lower back and acquire the lean muscles you need.
The first exercise is the Superman, Alternating exercise, which requires you to lie face down on a mat with your arms stretched out in front of you. Tighten the abdominal muscles, and keep your head straight along with your neck. Next, raise one arm and one leg on the same side. Keep these movements slow, and keep your abdominal muscles tight. Exercise the alternate sides of the body and take care to continue breathing during the performance of the movements.
Weight Hip Extensions –The weight hip extension should start with you lying with your back on a gym mat. Keep your feet flat on the floor and bend your knees. Pick up a dumbbell of the desired weight and hold it with both hands, close to your lower abdomen . Keep your head and neck straight and comfortable . Make sure you do not lift your feet, head, neck or upper back from the mat during the course of the exercise, for safety. Lift your buttocks and lower back slowly from the mat as far as possible, as you exhale. Inhale as you slowly come back down. It is important not to perform these exercises too fast because you could potentially injure yourself.
Plank - Exercise to build strength in back abs and neck. .Lay on stomach, place elbows and forearms on floor..In a push-up position, balance on your toes and elbows.. Your back, legs and neck should be straight (Similair to a plank) Contract Abs Hold position for 10 seconds . Relax. Repeat five to ten times. If you struggle to perform this exercise then balance on your knees rather than the toes.
If you are recovering from injury, suffering back pain or just want to maintain a healthy back then these exercises are highly recommended. Remember to include a good warm routine before lifting any weight and stretch the whole body on a regular basis. . This prevents a shortening of the back muscles and maintains the flexibility of the spine.
As your back can be injured very easily, you should make the effort to strengthen it. These particular exercises for back strength will go a long way in strengthening the lower back, and adding to your overall body strength. The lower back is a critical part of the body’s overall core stability and you must remember to strengthen it
