7 Great Exercises to Strengthen Your Lower Back

woman holding lower back

Do you ever find yourself slouching? Or rubbing your achy* lower back? Or wishing you could lift your child or a heavy suitcase more easily? If so, chances are you need to work on your core strength.

Core strength is important for everyone, every day. Not only does it make regular tasks easier to accomplish and protect you from injury in general, but core strength helps you improve your posture and will protect your back especially. That’s where this workout from the new Anytime Fitness App comes in! Get up, get moving more, and try these exercises for building better lower back strength.

*Caveat: If you’re experiencing persistent, strong back pain, please consult your physician and proceed with caution in regards to any exercise.  

Lower Back Strengthening Workout

Reps: 10 | Sets: 2 per exercise | Load: Bodyweight | Rest: 60 seconds between sets

Download This Workout

Back Extension

Back Extension

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

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

1 – Raise one arm and the opposite leg straight up to shoulder height.

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

One Leg Front Bridge

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

Y Extension

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.


Extension

Extension

1 – Lay on a back extension machine with thighs on the pads and your upper body bent over at waist, arms across your chest.

2 – Raise your upper body to a full upright position.

Equipment Sub: Swiss Ball


Modified Superman

Modified Superman

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 floor.

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


Front Bridge to T

Front Bridge to T

1 – Support your body off the floor in 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.

Download This Workout

Find more workouts and instruction like this in the Anytime Fitness App*.

*Free for all members on iOS and Android devices. 

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