Boost lower back strength with these quick workouts
What's the story
Maintaining a strong and flexible lower back is essential for overall well-being. A strong lower back can help you avoid injuries and improve posture. Adding specific exercises to your routine can strengthen the muscles in that area. Here are five effective exercises that target lower back strength and flexibility, making them ideal for anyone looking to enhance their core stability.
Tip 1
Cat-cow stretch
The cat-cow stretch is a gentle way to warm up the spine and improve flexibility. Start on all fours with your hands directly under your shoulders and knees under your hips. Inhale as you arch your back, dropping your belly towards the floor (cow pose). Exhale as you round your spine towards the ceiling (cat pose). Repeat this sequence ten times to increase spinal flexibility.
Tip 2
Bridge pose
The bridge pose strengthens the lower back while also working the glutes and hamstrings. Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press through your heels as you lift your hips towards the ceiling, squeezing your glutes at the top of the movement. Hold for a few seconds before lowering back down. Aim for three sets of 10 repetitions.
Tip 3
Superman exercise
The superman exercise targets both lower back muscles and core stability. Lie face down on a mat with arms extended in front of you. Simultaneously lift your arms, chest, and legs off the ground as if flying like Superman. Hold for a couple of seconds before lowering back down. Perform three sets of ten repetitions for optimal results.
Tip 4
Bird-dog exercise
The bird-dog exercise improves balance while strengthening both upper and lower body muscles, including those in the lower back region. Start on all fours with hands under shoulders and knees under hips. Extend one arm forward while extending the opposite leg backward, keeping both parallel to the ground level. Alternate sides after each repetition, aiming for three sets of ten per side.
Tip 5
Plank variations
Plank variations, such as side planks or forearm planks, are great for building endurance in core muscles, including those supporting the lumbar spine area. Start by holding a standard plank position, then progress to side planks by shifting weight onto one side, stacking feet one on top of the other, and holding for 30 seconds per side. Repeat three times, ensuring proper form throughout the exercise.