If you already workout regularly, it is still important to add simple lower back exercises to your weekly workout routine to strengthen your abs, protect your core, and relax tense muscles.
Your back is the supporting force for strength training, and as you strengthen your lower back through these exercises, you will notice a serious difference in your workout results!
Here are some of the best exercises to add to your workout routine:
* Heel Raises:
This is a choice in strengthening your back that is simple to perform yet highly effective.
1. To perform the exercise, stand with your weight on both feet, and use a wall or weight bench for support.
2. Slowly lift up onto your heels and hold for several seconds.
3. Repeat the exercise 10 times to perform a set. To add a challenge to this exercise, hold dumbbells or a barbell in your hands to increase resistance.
* Leg Raises:
Leg raises are one of the best exercises to strengthen weak muscles with minimal impact.
1. Begin the exercise by lying flat on your back with one knee bent and one leg held straight in front of you.
2. Tighten your abdominals to protect your lower back as you lift your straight leg 6 inches up into the air for 5 seconds.
3. Slowly lower your leg to your starting position, and repeat 10 times on both legs. To increase difficulty, wear ankle weights when performing this exercise.
* Arm-Leg Raises:
This choice in exercises looks similar to a swimming motion done on the ground.
1. To start the exercise, lay flat on your stomach on a workout mat on the ground.
2. Alternate raising your right arm and left leg at the same time, and then switch sides.
3. Repeat the exercise 10 times on each side in 2 sets as a part of your regular workout routine.
* Leg Lift on Balance Ball:
If you have a balance ball or Pilates ball, this strengthening exercise will greatly improve the mobility and health of your lower back.
1. Start out by lying on your stomach on top of your balance ball with your hands on the ground in front of you.
2. Slowly lift your legs behind you while keeping your knees straight, and hold for the count of 3. Perform 10 repetitions and 3 sets of this exercise to strengthen your core and lower back.
Lower back exercises should be the staple of any complete workout routine to protect your core, improve mobility, and prevent lower back pain!