When it comes to building muscles, a lot of times people tend ignore their lower backs, simply because it is not visible in the mirror. However this is wrong as strengthening is your lower back is not only important for your athletic fitness but also for your overall aesthetic appeal. Our lower back gets weak, due to many reasons, one of the important reasons being that most of the time we are sitting or having a desk job which leaves our glutes being under developed. It is important to work on your lower back muscles as weak muscles can lead to back pains and injuries. Research says strengthening your lower back not only relieves pain but also prevents injuries. Scroll over to find some of the best exercises to work on your lower back:
1. Dead Lifts
Dead lifts work on your lower back, hamstrings, upper thighs, and hips and add s to your core stability and improves your posture. To do the dead lifts, keeping your knees bent and arms straight, hold the barbells or dumbbells on each hand. Bend your hip joints forward and lower the barbell/dumbbells as far as possible. Make sure you keep the weights close to your legs, you do not curl up your back and it remains straight. Keep your spine neutral with lower back arched and shoulders down. Squeeze your gluts and pull yourself up. Follow 2 to 3 sets of 10 reps.
2. Superman
This exercise is the best exercise to strengthen your upper and lower back muscles, it helps to maintain upright position, supports spine and pelvic bones. This exercise targets your gluts and hamstrings. Lie on your stomach, straight on the floor and stretch your arms out. Raise your arms and legs simultaneously of the ground, like 6 inches above the ground level, you should contraction in your lower back muscles. Engage your belly button, keep looking straight on the floor to avoid straining your neck. Hold the position for two to three seconds and return back to starting point. Follow 2 sets of 10 reps.
3. Hyperextensions
Hyper extensions are also termed as back extensions and they help to increase muscle mass, train your lower back particularly the exterior spinal muscle. Hyper extensions also strengthen your upper legs and activate your core. This exercise is performed on hyper extension bench or apparatus. To do this exercise, position yourself on the bench (Roman Chair) facing forward. Cross your arms in front of your chest and lower your upper body down. Bend your torso making it perpendicular to floor and return back to starting position and repeat the complete motion. Follow 2 to 3 sets of 10 reps in the beginning and as build up, increase to 3 to 4 sets 15 reps. To add an extra edge, grab some weights while doing this exercise.
4. Russian Twist
Russia twist strengthens the rectos abdomens, inter and external obliques and your lower back. To do this exercise, lie down on the floor with your legs bent at the knees. Elevate your upper body so that your body forms a V shape. Extend your arms in front of you, perpendicular to your torso and clasp your hands. This is your starting position. Twist your torso to right and bring your parallel to floor. Hold the contraction for one second and return back to starting position and twist on to other side with the same technique as applied on your right side. Make sure that you follow correct breathing technique. Breathe out as you rotate to the side and breathe in as you return back to center. To add resistance you can hold weights as you advance in this exercise.
5. Child Pose
This exercise helps to stretch and lengthen your spine. It also helps to stretch your thighs, ankle and hips. This pose is excellent pose for healing and relaxation. Spread an exercise mat on floor and kneel down on it. Sit on your heels and with your knees hip width apart. Bend forward and bring your torso between your thighs as breathe out. Place your head on the mat and stretch your arms on in front of you and make sure they are in line with your knees. Stay in this pose for 20 to 30 seconds and release from the pose and breathe in deeply.
