Lower Back Exercises You Can Do at Home

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Lower back training with minimal equipment required

Before we start with our lower back exercises let us just talk about few things first…

  • While executing these exercises try to lift legs and arms with no jerking/momentum.
  • Focus on main muscles (mainly targeted muscle in these exercises is lower back, other mostly involved muscles are gluteus, hamstrings, traps and deltoids).
  • Stability ball is not a must, but it is great thing to have around because it makes you work harder by engaging more muscles in order to stabilize your body.

#1. Superman back extensions
Execution:

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  1. Lay down on the floor with arms fully extended forward and put your legs together.
  2. Raise your legs and upper body off the floor with slow and controlled movement.
  3. Return down to the starting position.
  4. Repeat.

lower-back-tower

Variation:
#1.1. Contralateral Superman back extensions
This is same thing as regular superman back extensions, only difference is that in this variation we are raising only one leg and one arm off the floor at time. We are raising opposite leg and arm (left leg and right arm), than switch and repeat.

Increase difficulty:
To increase difficulty of this exercise, try holding top position for 2-3 seconds on every repetition.

#2. Bird Dog
This is one of those simple and effective exercises that can be found in yoga classes.

Execution:

  1. Kneel on floor.
  2. Go on all four with hands and legs positioned slightly apart.
  3. Raise your arm straight ahead and at same time raise and extend opposite leg.
  4. Lower your arm and leg back down to starting position.
  5. Repeat.

You can do few reps with one arm and leg and switch later, or you can alternate with every repetition you make.

Increase difficulty:
Again, to increase difficulty of exercise, try holding top position for 2-3 seconds on every repetition.

#3. Back extensions on stability ball
Stability ball is awesome piece of equipment which can come handy in so many different ways, and the best thing is that it costs only few bucks.

Execution:

  1. Lie with your hip down on the ball.
  2. Put your feet against base of wall to get leverage support.
  3. Put your hands behind your head.
  4. Raise torso up of the ball by hyperextending spine.
  5. Return torso to ball and repeat.

Difficulty manipulation:
To increase difficulty you can position the ball lower towards your hips, fully extend arms, hold top position for 2-3 seconds or even take some extra weight in your hands (dumbbell, medicine ball, weight plate…).

To make it easier you can position your hips lower on the ball, and you can also put your arms on your back or sides.

#4. Reverse back extensions on stability ball
This exercises is great way to play around and get a feel for backlever, planche and other similar moves that require full lover back activation.

Execution:

  1. Lie with your torso on stability ball.
  2. Place your palms down on the floor.
  3. Put your legs together.
  4. Concentrate on your lower back and raise your legs off the floor as high as possible using just that (other muscles will help, but try to make your lower back do as much work as possible).
  5. Lower your legs.
  6. Repeat.

Increase difficulty:
To increase difficulty of this exercise, try holding top position for 2-3 seconds on every repetition.
If hold becomes too easy you can also use some ankle weights or resistance bands to make this harder.

#5. Bird Dog on stability ball
Execution:

  1. Lay on top of stability ball.
  2. Place your hands and legs slightly apart.
  3. Wrap your torso over stability ball.
  4. Raise arm and torso upward, and at same time raise up opposite leg.
  5. Lower everything back to starting position.
  6. Repeat.

You can do few reps with one arm and leg and switch later, or you can alternate with every repetition you make.

Increase difficulty:
To increase difficulty of exercise, try holding top position for 2-3 seconds on every repetition. You can also play with hips position.

PS: In case you don’t have stability ball that you could use try putting 2 chairs together, put something soft over to make them more comfortable and don’t look for another excuse.

 

Please share your thoughts about these exercises in comment section bellow.

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