Lower Back Exercise
Lower Back Strengthening Exercise Video Series
This first lower back exercise will help
strengthen the lower back region and your core
This is called the alternating arm and leg lift. It only requires an exercise mat to perform.
For this back workout you will need an exercise mat. No other equipment
For this one, you will be lifting one leg and the opposite arm at the
same time, then alternating to the other side.
This movement gives a nice stretch in the entire back as well as
contracting and strengthening the lower back region.
There are three types of back muscles that help the spine function.
These are the extensors, flexors and obliques.
extensor muscles enable standing and lifting of objects. They are
attached to the back of the spine and include the large muscles in the
lower back called the erector spinae.
It is this area that these strengthening exercises are targeting.
Exercise #1 - Alternating Leg/Arm Lift
Whenever doing any lower
back exercises, be sure to maintain proper positioning. If you start to
feel undue stress and pain in your back, stop and stretch it out for a
Get down on the mat on your knees and hands (in a doggy style position).
- Your hands should be shoulder width apart. Be sure to keep
your back straight.
- Raise your left leg at the same time you raise your right
- Extend them straight back (leg) and in front of you (arm).
Your body should form a straight line from finger tips to toes.
- Hold that position for a second.
- Return to starting position and repeat using the right leg
and left arm.
- Repeat this for several repetitions remembering to
alternate legs and arms.
If you squeeze your buttocks while in the raised position, you can also
tighten and tone the glutes.
Watch the video below to ensure you are doing the this move correctly.
any additional notes here.
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seeing the full video (or it's not displaying at all), click
to view this lower back exercise on youtube
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Another great way to keep your lower back strong is to work the
opposing muscles in the abdomen. Check out these exercise videos to strengthen the back as well as your
Benefits Of Strength Training
Keeping all your muscles strong and tone not only makes you look
better, but has many health benefits as well.
Combine strength training with aerobics by doing a circuit training
workout. Check out these examples.