![]() |
|
|
Lower Back Strengthening Exercises
|
Including Lower Back Exercises and Back Strengthening Exercises in your core workout can help to decrease your risk of injury and prevent lower back pain.
Many people, who want a nice stomach, focus only on strengthening the abdominal muscles, but to increase core stability and support the joints of the lower back you must also perform exercises for your back muscles.
When your back muscles are strong, you will be less likely to injure your back, and the back muscles are just as important for maintaining good posture as the abdominals.
In addition, researchers found that people with chronic lower back pain, had small and weak lower back muscles.
So, I recommend that you include back exercises in your workout to balance the strength between your abs and back, to support your spine and posture, and to decrease your risk of injury or back pain.
Below are some simple back exercises you can do at home. You may find that you are more comfortable if you lie on a yoga mat or another soft/ padded surface.
Back Extensions on the Floor
This is a simple lower back exercise that I teach many of my personal training clients.
Starting Position: Lie on the floor, face down with your hands at the level of your head.
Form: Inhale and lift your chest off the floor. As you lift your chest off the floor, bring your arms towards your sides and squeeze your shoulder blades together.
Personal Training Tips: Turn your shoulders outwards so that your palms face away from your body.
Move in a slow and controlled manner, and hold at the top for 1 second before lowering back towards the floor.
Perform 10-20 repetitions per set, and stretch between sets if your lower back muscles feel tight.
![]() |
Supermans: Upper body only
Starting Position: Begin by lying face down on the floor with your arms extended over your head.
Form: Inhale and lift your chest and arms off the floor.
Personal Training Tips: Move in a slow and controlled manner.
Hold for 1 second at the top of the exercise before lowering back towards the floor.
Perform 10-20 repetitions per set, and stretch in between sets if you feel tightness in your lower back.
![]() |
Superman: Upper Body and Lower Body
This exercise is more challenging than the previous exercise.
Starting Position: Begin by lying face down on the floor with your hands over your head.
Form: Inhale and lift your chest and arms off the floor, and at the same time lift your legs off the floor.
Personal Training Tips: Move in a slow and controlled manner. This prevent you from using momentum, and puts the most emphasis on your muscles.
Only go as far as you feel comfortable.
Hold for 1 second at the top of the exercise before lowering back to the floor.
Perform 10-20 repetitions per set, and stretch your lower back in between sets if you feel tightness in your muscles.
![]() |
Conclusion
Lower back exercises are really important for your spine health and overall orthopedic health.
The lower back muscles work with the abdominal muscles in order to keep the spine stable, improve sports performance, and decrease the risk of injury or back pain.
I recommend that everyone include back exercises in their fitness programs.
Don't forget to strengthen your lower back!
Yours in Health,
Dr. Charles
P.S. If you are experiencing back pain, I recommend that you consult with a health professional in person.
Or learn additional Lower Back Exercises on the Stability Ball
Or learn about the back exercise machine in most gyms
P.S. For more structure to reach your weight loss and fitness goals,
consider investing in one of my two ebooks...
Personal Training Secrets to Lose Belly Fat and Get a Flat Stomach Or
The Ultimate Detox: How to Lose 10 Pounds in 2 Weeks Without Exercise
Both books contain information that cannot be found on this site and really complement the information on this site to help you lose weight and get in shape.
5 Tips on How to Get Abs and How to Lose Belly Fat
From Mike Geary, Author of the Truth About 6 Pack Abs
10 Steps to Lose Belly Fat
Lose 9 lbs every 11 Days with these 10 Proven Easy Steps To Lose Fat
Lose 47 pounds in just 28 days magically! Only with "TOP SECRET Fat Loss Secret!
Top Rated Workout Program to Get 6 Pack Abs and Lose Belly Fat
Weight Loss and Fitness Ebooks
The Ultimate Detox:
How to Lose 10 Pounds in 2 Weeks Without Exercise
This ebook outlines a simple 3 step program and detox diet that can help you lose 10 pounds in as little as 2 weeks without exercise.
Most people think vigorous exercise is the only way to lose weight, but that is not true.
If you're looking for dramatic and quick weight loss, try this program.
Women's Fitness and Weight Loss Program:
Personal Training Secrets to
Lose Belly Fat and Get a Flat Stomach
If you want to lose weight and get a flat stomach, my ebook
Personal Training Secrets to Lose Belly Fat and Get a Flat Stomach is the answer to your prayers.
It's more than just a list of the best ab exercises.
It's a Complete Women's Fitness Plan with Simple Secrets to Lose Weight and Tone Your Stomach.
To Add Page to Facebook
Click Bookmark Below
How to Get Abs
From Mike Geary
Truth About 6 Pack Abs

Women Click Here to
Get a Flat Stomach

Men Click Here to
Get Ripped Abs
Ebooks Written by
Charles Inniss, DPT
From All-About-Abs.com
Women's Fitness Ebook
Personal Training Secrets to Lose Belly Fat and Get a Flat Stomach
2 Week Weight Loss and Detox Diet Program
Lose 10 Pounds in 2 Weeks. Simple Detox Program
What if much of the Medical Community was wrong about How to Lose Weight?
Is there a SECRET to Losing Weigh Quickly and Permanently?
Click to Find out!





