3 Lower Back Strengthening Exercises To Get You Through The Day

insider yoga staff | November 2, 2016 | Strength, Well Being | No Comments

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These Exercises Will Get Your Lower Back Into Shape!

For most of us whom spend most of the day sitting, your lower back can get weak over time. This can lead to issues further down the road like chronic pain in this area. The best way to combat lower back issues, is to be proactive and change those habits that are detrimental to your lower back. Doing thins like spending less time sitting and more on your feet is one way. Another way is to focus on exercises that target your lower back muscles to keep them strong.

The following exercises are designed to strengthen your lower back. These exercises should be performed at least 4 times a week for the best effect.

See the exercises below and be sure to pass these along to your friends whom are looking to work their lower backs!

Lower Back Strengthening Exercises

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. To make this exercise more challenging, you can lift one of your feet off the floor while raising your lower abdomen off the ground.

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.

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.

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.