7 Great Exercises To Strengthen Your Lower Back

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7 Great Exercises To Strengthen Your Lower Back
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• Do you ever find it difficult to bend forward
  because of low back pain? What about if you sit
  for extended periods of time? Or have you noticed
  yourself rubbing your achy, lower back lately
  when in standing position, wishing for bed rest?
  How about wishing you could lift your little one,
  a suitcase, or even a bag of groceries to
  shoulder height more easily? If you answered
  yes to any of the above, you might benefit from
  workouts that help strengthen your lower back.

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Lower Back Strengthening Workout

• For this workout, you have the choice to complete
  each back exercise as bodyweight exercises or you
  have the option to use light weights, such as a
  set of dumbbells. Note if youre just starting
  out or are completing this as a home back
  workout, its OK to skip the heavy weights and
  opt for body weight or light dumbbells instead.
  Remember, the goal is to complete all workout
  moves with proper form, while still challenging
  your body the entire time. 

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Lower Trunk Rotation

• Lie on your back with your knees bent, your feet
  raised and your arms out to the sides at shoulder
  height.
• Roll your legs to one side, lowering your knees
  toward the floor. 
• Roll your legs to the opposite side, keeping your
  knees bent and your upper body stable throughout.

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Quad Superman

• Begin on all fours in the tabletop position with
  both knees and hands on the floor, drawing your
  navel in towards your spine.
• Raise one arm and the opposite leg straight up to
  shoulder height.
• Slowly lower your arm and leg and repeat with the
  other arm and leg.
• Hold, then lower slowly and repeat.

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Plank with Leg Lift

• Start in the low plank position. Raise your body
  off the floor, resting on your toes and forearms.
• Raise one leg straight up off the floor, keeping
  your body in a straight line and your back
  neutral and flat.
• Lower back to the floor and raise the opposite
  leg.
• Alternate sides with each rep.

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Alternating Superman Flutter

• Lie face down on the floor with your legs
  straight and your arms outstretched overhead.
• Raise one arm and the opposite leg straight up
  about 6-18 inches off the floor.
• Lower both and repeat with the other arm and leg,
  keeping your arms and legs straight throughout
  and your head steady.
• Perform quick reps one after the other.

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Side Plank Hold

• Lie on one side, propped up on one elbow with
  your legs straight out on top of one another.
• Raise your body off the floor, resting on your
  forearm and foot. 
• Try to keep your body in a straight line and your
  elbow directly under your shoulder.
• Hold, then lower yourself back to the floor and
  repeat on the other side.

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Glute Bridge

• Lie on your back with your knees bent and feet
  flat, placing your hands at your sides.
• Raise your hips off the floor, trying to make a
  straight line from your hips to your shoulders. 
• Lower yourself back to the floor and repeat.