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Your lower back is an important part of your overall strength and fitness. It helps support the body, protects organs and allows for flexibility in movement. In order to keep it strong and healthy, it’s important to incorporate exercises that target the lower back muscles into your routine. Luckily, there are a variety of exercises that can be used to strengthen this area.
Shop The Collection: Weighted VestsA deadlift is one of the most important exercises for strengthening the lower back. Not only does it work your lower back muscles, but it also targets other areas like the glutes and hamstrings. To perform a deadlift, stand with your feet hip-width apart and hold a weight in both hands. Keeping your back straight and your core engaged, slowly bend down and pick up the weight. Hold the weight in front of you, keeping your arms extended and your palms facing up. Stand up, squeezing your lower back and glutes as you do so. Lower the weight back down and repeat.
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Good mornings are another great exercise to help build strength in your lower back. Begin by standing with your feet hip-width apart. Bend forward at the waist, keeping your legs straight and your back flat. Place your hands on the backs of your thighs and slowly raise your torso back up until you are standing upright again. Hold for a few seconds and then lower yourself back down and repeat.
Shop The Collection: Pull Up BarsThe Superman exercise is an effective way to target your lower back muscles. Start by lying on your stomach with your arms outstretched above your head and your legs extended behind you. Engage your core and lift your arms, chest, and legs off the ground as high as you can. Hold for a few seconds and then lower yourself back down and repeat. This exercise can be made more challenging by holding a weight in each hand.
The bird dog is a great exercise for strengthening the lower back while also engaging the core. Begin by getting on all fours with your hands directly under your shoulders and your knees directly under your hips. Extend your right arm forward and your left leg back so that they are both in line with your spine. Make sure your core is engaged and hold for a few seconds before lowering your arm and leg. Switch sides and repeat.
Hyperextensions are an effective exercise for targeting the lower back muscles. Begin by lying face down on a hyperextension machine or bench. Position your feet at the end of the platform and place your hands behind your head. Slowly raise your torso up until it’s in line with your legs. Hold for a few seconds and then lower yourself back down and repeat. This exercise can be made more challenging by holding a weight plate in your hands.
Crunches are a great exercise for strengthening the lower back. To make them more effective, elevate your feet on a bench or step. Begin by lying on your back with your knees bent and your feet elevated. Place your hands behind your head and engage your core. Slowly crunch up and hold for a few seconds before lowering yourself back down and repeating.
The reverse crunch is another good exercise for targeting the lower back. Begin by lying on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and draw your knees in towards your chest. Engage your core and lift your hips off the ground. Hold for a few seconds and then lower yourself back down and repeat.
Strengthening your lower back is essential for overall health and fitness. Fortunately, there are a variety of exercises that can be used to target this area. Deadlifts, good mornings, supermans, bird dogs, hyperextensions, crunches with feet elevated, and reverse crunches are all effective exercises for strengthening the lower back. Incorporating these exercises into your routine will help keep your lower back strong and healthy.
