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The Best Exercises to Build Lower Back MusclesYour lower back muscles are the ones that keep your body upright, and they're part of the group known as your "core muscles". They are some of the most important muscles in your body, but they are also some of the most neglected. If you have lower back pain, it's due to weak lower back muscles. Strong lower back muscles will give you greater core strength, and will reduce your risk of back injuries as you lift weights. Here are 5 of the best exercises to build lower back muscles:
Bird DogsThis is an exercise that uses only your body weight, but you'll be amazed at how tough it can be. You'll feel the burn in your lower back quickly, and you will have to work up to the 20 or 25 that you want to do to strengthen your core muscles. Make sure to place your hands directly beneath your shoulders, and your knees directly beneath your hips. Proper form is important when working with your lower back muscles, as they are very prone to injuries. Make your movements slow and precise.
HyperextensionYou'll need a bench for this exercise, and someone to hold your feet as you raise yourself off the bench. If you have a padded brace to support your legs while lifting, it will allow you do the exercise using extra weight without the bench tipping over. Make sure to do this one slowly, and only extend until your back is properly tensed. Don't push the extension too far, as that can cause injuries in the delicate muscles. There should be no pause at the bottom, and no bounce at the top of your lift.
SupermanThis exercise will guarantee excellent back strength, and you can do the exercise easily and quickly in the comfort of your own home. It's a body weight exercise that will yield great results, and you'll find that it will be functional strength that no weights can build. Do this exercise on a Yoga mat to make it easier on your stomach and ribs. Make sure to outstretch your arms as much as you can, and really reach up as high as possible to get the lift on your arms and legs.
This is a Yoga pose, a stretch, and a great workout all rolled into one exercise. You'll find that your back muscles will be stronger with each second you add to the exercise, and your lower back muscles will be able to withstand more use. The pose is simple to hold, but you can make it harder by lifting a leg. However, be very certain that you don't strain your back too hard, and keep your core tight as you raise your torso off the floor. Keep your knees, hips, and upper body aligned, and you'll get the best results.
Good MorningsIf you want an exercise that is guaranteed to build lower back strength, this is the one for you. It will be very easy to do, but you'll want to focus on getting the form perfect before adding more weight. Just use the barbell without weights, and do it properly. Do this one slowly, as you're putting a lot of pressure on your lower back. Don't bounce as you go up and down, but focus on making your movements crisp and isolated. You want to avoid lower back injuries at all costs! Remember:
- For strength gain, do 4 to 6 reps per set.
- For general fitness, do 12 to 15 reps per set.
- For endurance and weight loss, do 20 to 25 reps per set.