How to Strengthen Your Lower Back
1 Answer
How to Strengthen Your Lower Back
Your lower back is usually the most common body part taken for granted when working out. Most people concentrate more on their extremities and abdomen that they forget to improve their lower backs. Here are some ways you can do to strengthen your lower back muscles.
Back Raises
Lie prone on an exercise mat with your arms and legs extended outward. Keep your back and extremities straight. Raise your arms and legs at the same time. Lift it as high as you can. Don’t force yourself to a level that you can’t do. Hold this position for a few seconds and gradually go back to your starting position. Complete 3 sets with 8- 10 repetitions. Make sure to follow proper breathing. You may also rest for a minute after each set.
Hyperextensions
On a hyperextension bench or a roman chair. Position your hands on your chest or behind your neck. Place your feet under the support. Bend forward until your upper body is parallel to the floor. Return to your original position slowly.
Pull Ups
Have a good overhand grip on the pull up bar. Make sure your arms are straight while hanging freely on the bar. Lift yourself up until your chin is slightly above the bar. Use your back and abdominal muscles to help lift yourself up. Slowly lower down your body. Repeat the steps 8-10 times to complete 1 set. Do 3 sets.
Pull Down Bar
Sit or stand properly. If you’re standing, keep your feet slightly apart for balance. Lift the bar over your head with your arms straight. Lower down the bar to your chest or behind your head. Remember to keep your back straight. make 3 sets with 8-12 repetitions.
Bend Over Routine
Stand straight and keep your feet slightly apart. Hold the bar and bend down so that your upper body is parallel to the floor. Lift the bar up to your abdomen. Gradually lower the bar back to your original position. Repeat 8-10 times for each set. Perform 3 sets.
Straight Back Bar lift
With feet apart and back straight, bend your legs so that you’re in a squatting position. Lift the bar and straighten your legs. Use the right weight for you. It should be heavy enough that your back muscles are properly worked out but not too heavy that it put too much strain on you. Be careful when performing this exercise. Wearing a weight belt may be necessary.
Leg Lift
Lie supine on an exercise mat. Lift your legs straight up. Lower your legs without making them come in contact with the floor. Do this 8 - 10 times for each set. Do 3-4 sets.
Strengthening your back muscles is very easy. You don’t need to buy expensive equipment to get the proper work out. If you practice proper posture and correct body mechanics when doing your daily activities, you’re sure to get stronger back muscles. Don’t forget to eat healthy when working out. Stay fit and take proper care of your body all the time. If you enjoy reading this article, might as well read how to do lower ab exercises and as an addition, learn the Top 10 ways to stay motivated to exercise.
Your lower back is usually the most common body part taken for granted when working out. Most people concentrate more on their extremities and abdomen that they forget to improve their lower backs. Here are some ways you can do to strengthen your lower back muscles.
Back Raises
Lie prone on an exercise mat with your arms and legs extended outward. Keep your back and extremities straight. Raise your arms and legs at the same time. Lift it as high as you can. Don’t force yourself to a level that you can’t do. Hold this position for a few seconds and gradually go back to your starting position. Complete 3 sets with 8- 10 repetitions. Make sure to follow proper breathing. You may also rest for a minute after each set.
Hyperextensions
On a hyperextension bench or a roman chair. Position your hands on your chest or behind your neck. Place your feet under the support. Bend forward until your upper body is parallel to the floor. Return to your original position slowly.
Pull Ups
Have a good overhand grip on the pull up bar. Make sure your arms are straight while hanging freely on the bar. Lift yourself up until your chin is slightly above the bar. Use your back and abdominal muscles to help lift yourself up. Slowly lower down your body. Repeat the steps 8-10 times to complete 1 set. Do 3 sets.
Pull Down Bar
Sit or stand properly. If you’re standing, keep your feet slightly apart for balance. Lift the bar over your head with your arms straight. Lower down the bar to your chest or behind your head. Remember to keep your back straight. make 3 sets with 8-12 repetitions.
Bend Over Routine
Stand straight and keep your feet slightly apart. Hold the bar and bend down so that your upper body is parallel to the floor. Lift the bar up to your abdomen. Gradually lower the bar back to your original position. Repeat 8-10 times for each set. Perform 3 sets.
Straight Back Bar lift
With feet apart and back straight, bend your legs so that you’re in a squatting position. Lift the bar and straighten your legs. Use the right weight for you. It should be heavy enough that your back muscles are properly worked out but not too heavy that it put too much strain on you. Be careful when performing this exercise. Wearing a weight belt may be necessary.
Leg Lift
Lie supine on an exercise mat. Lift your legs straight up. Lower your legs without making them come in contact with the floor. Do this 8 - 10 times for each set. Do 3-4 sets.
Strengthening your back muscles is very easy. You don’t need to buy expensive equipment to get the proper work out. If you practice proper posture and correct body mechanics when doing your daily activities, you’re sure to get stronger back muscles. Don’t forget to eat healthy when working out. Stay fit and take proper care of your body all the time. If you enjoy reading this article, might as well read how to do lower ab exercises and as an addition, learn the Top 10 ways to stay motivated to exercise.