Lower Back Exercise

Lower Back Strengthening Exercise Video Series

This first lower back exercise will help strengthen the lower back region and your core muscles.

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 is required.

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.

The 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 bit.
  1. Get down on the mat on your knees and hands (in a doggy style position).
  2. Your hands should be shoulder width apart. Be sure to keep your back straight.
  3. Raise your left leg at the same time you raise your right arm.
  4. Extend them straight back (leg) and in front of you (arm). Your body should form a straight line from finger tips to toes.
  5. Hold that position for a second.
  6. Return to starting position and repeat using the right leg and left arm.
  7. 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.

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view this lower back exercise on youtube.

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