Exercises To Strengthen Your Lower Back

Are you ever feeling slouching? Or rubbing down your aching back *? Or wish you could more easily lift your child or a heavy suitcase? If so, chances are that you will have to work on your core strength.

For everyone, the core strength is important, every day. It not only makes it easier to accomplish regular tasks and protect you against injury in general, but it also helps you to improve your posture and especially protect your back. That is where the new Anytime Fitness App's workout comes in! Get up, get more moving, and try these exercises to build lower back strength better.

Exercise for Lower Back pain !

Back Extension Exercise

1.  Lie face down with your chest on the ball, your arms crossed over your upper chest, and your legs straight out behind.
2.  Raise your chest up off the ball, coming to an upright position.

•  Do not to bounce up and down on the ball as you perform each rep.

Quad Superman Exercise

•  Begin on all fours with both knees and hands on the floor.

1. 1 – Raise one arm and the opposite leg straight up to shoulder height.
2. 2 – Slowly lower your arm and leg and repeat with the other arm and leg.

•  Perform one rep on one side, then switch to the other side. Alternate sides with each rep.

One Leg Front Bridge Exercise

1.  Support your body on your toes on the floor and your hands on a ball directly under your chest with your arms straight.
2. Raise one leg straight up off the floor about 12 inches, keeping your body in a straight line and your back neutral/flat.

•  Complete all reps on one side before switching to the other side.

Y Extension Exercise

1. Lie face down with your chest on the ball, your arms at your sides, and your legs straight out behind you.
2. Raise your chest up off the ball, coming to an upright position, and bring your arms up and out to form a big Y.

•  Be sure not to bounce up and down on the ball as you do each rep.

Modified Superman Exercise

1.  Lie face down on the floor with your legs straight and your arms by your sides, palms up.
2.  Raise your upper body, arms, and legs all together, about 18 inches off the floor.

•  Hold this position briefly, then lower yourself back to the floor and repeat.

Front Bridge to T Exercise

1.  Support your body off the floor at the top of a push-up, resting on your toes and hands with your arms straight.
2.  Raise one hand up toward the ceiling while rotating your body to the same side and look up at your hand.

• Hold, then lower yourself back to the floor and repeat, twisting up to the other side.
• Alternate sides with each rep.