5 Lower Back Strengthening Exercises

Lower Back Strengthening Exercises

Training the muscles of your lower back through exercises is very important to strengthen your lower back. Lower back strengthening exercises are vital for maintaining flexibility, mobility and suppleness in your lower back.  It is important to be able to perform these exercises on a regular basis with consistency as this equips you to be able to strengthen your lower back. You can perform these exercises to give yourself a toned and sculpted look as well.

Strengthening the lower back is very important whether you are an athlete, a fitness enthusiast or just a novice in the field of personal fitness. Having a healthy and strong lower back equips you to be able to perform the everyday functions such as lifting heavy objects or even doing a physically grueling workout.

Lower Back Strengthening Exercises

1. Hip Bridge

Hip Bridge

Lie on your back with your knees bent and your arms are at either side. Now, raise the lower back from the floor and lift it up while the upper body and arms remain in contact with the floor.

Do this exercise for 6 to 8 repetitions.  This exercise strengthens the hip flexors, lower abdomen and lower back.
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To make this exercise more challenging, you can lift one of your feet off the floor while raising your lower abdomen off the ground.

2. Side Bend

Stand straight with your arms loosely hanging on either side. Now raise one arm and bend it slightly while holding the thigh of your leg with the other hand. Now bend yourself sideways from the waist such that you are leaning to one side.
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Repeat this exercise with alternate legs.

Perform about 6 to 8 repetitions in order to benefit optimally from this exercise.

Side Bend

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3. Lunge

Contract your abdominal muscles and place your hands on your hip. Now extend your left foot forward while it is bent at the knee. Stretch your right leg behind you. Ensure that your right knee is at a right angle to the floor.
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Maintain this position for about 10 counts and then release yourself from this position. Repeat this exercise with your right foot forward next time. Alternating each leg, do this exercise for 6 to 8 repetitions.


4. Hip Extension

Rest your body on your bended knees and the palms of your hand. Maintain this position as though you are parallel to the floor.  Now, press the top of your head to the ground and bring your left knee to your head. Hold this position for 10 seconds and then release.

Now, repeat the exercise in such a way that your right knee comes in contact with your head. Use each leg alternately in this exercise. Do about 6 to 8 repetitions for maximum benefit.

Hip Extension

5. Side Plank

Rest yourself on one side of your body while keeping the elbow of the arm you are resting it on, on the floor. Now, lift your hips off the ground.

Hold this position for a few seconds and then release yourself from this position. Do about 6 to 8 repetitions of this exercise to get optimal benefit.  This exercise strengthens your core and builds stamina and total body strength.

Side Planks