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3 Great Lower Back Exercises
Having a strong lower back is more important than most people realize. Your lower back is an area of your body that shouldn't be taken for granted. After all, it supports your entire lifestyle! The only time you're not using your lower back muscles is when you're lying down. If you have weak lower back muscles, you're more likely to experience regular back pain.
On the other hand, having strong lower back muscles decreases back pain, and dramatically improves your posture. This means you'll look better, feel better, and be able to do regular physical activity without the pain.
1 Barbell Dead Lift
- Stand in front of a loaded barbell with feet a little more than shoulder width apart.
- While keeping your back as straight as possible, bend your knees, bend forward and grab the bar using an overhand grip.
- While holding the bar, push your legs as you get your torso to the upright position. Breathe out throughout this movement. While standing, stick your chest out and bring your shoulder blades back.
- Bend at the knees while leaning your torso forward at the waist and keeping your back straight. When the bar touches the floor you are back at the starting position. Repeat again 10 more times.
2 Back Extensions
- Lie face down on a hyper extension bench, and tuck your ankles under the footpads. Adjust the pads so can bend at the waist without any restriction.
- With your body straight, cross your arms in front of you or behind your head. Bend forward slowly at the waist as far as possible while keeping your back flat. Breathe in as you do this movement.
- Keep moving forward until you feel a stretch in your hamstrings and you cant go any farther without rounding your back.
- Breathe in as you slowly raise your torso back to the starting position. Repeat this 10 more times.
- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.