Great lower back exercise are the cornerstone of building an impressive physique as the lower back is often neglected. It's important to include the exercise that focus on both the lower and upper back muscles, as it helps to support your spine and promote a good posture. Your can also get rid of lower back pain by doing these exercises.
ADVANCED LOWER BACK WORKOUTS:
1. Back extensions:
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| Back extensions |
- Position yourself in a back extension station and hook your feet under the leg anchor. Your body should form a straight line from your hands to your hips. Lower your torso, allowing your lower back to round, until it's just short of perpendicular to the floor.
- Raise your upper body until it's slightly above parallel to the floor. At this point, you should have a slight arch in your back and your shoulder blades should be pulled together. Pause for a second and repeat to complete a set.
Frequency :3 sets.
Rest :1-2 mins rest between each sets.
Repetition :12- failure.
2. Hip Extension:
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| Hip extension |
- Hip extension is a great exercise for strengthening the lower back. Also it tones the buttocks, hamstring, quad muscles. To perform this exercise lye on the floor with your feet and upper body on the floor, hands supporting the body balance, knees bent forming a right angle triangle shape between calves and hamstrings.
- Now raise your hip as much as you can with hands on the floor giving you the strength and support for raising. Hold on for a second and lower the hip slowly to the starting position. Repeat the same to complete a set.
Frequency :3 sets.
Rest :1-2 mins rest between each sets.
Repetition :12- failure.
3. Weighted hip extension:
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| Weighted hip extension |
- After you master the hip extension workout you can add weight to your upper body to make this workout tougher and worthier. To perform this exercise lye on the floor with a weight plate on the area sharing lower chest and upper abdomen. With your feet and upper body on the floor, hands supporting the body balance, knees bent forming a right angle triangle shape between calves and hamstrings get ready for raising.
- Now raise your hip as much as you can with hands on the floor giving you the strength and support for raising. Hold on for a second and lower the hip slowly to the starting position. Repeat the same to complete a set. Remove the weight plate after completing this exercise.
Frequency :3 sets.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
4. Ball back extension:
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| Ball back extension |
- To perform this exercise lye prone in the gym ball forming a mountain shape. Place your feet pressing the wall, hands holding on your chest.
- Raise your upper body to form 45° angle between your body and the floor. Hold on for a second and slowly lower your body to the starting position.
Frequency :3 sets.
Rest :1-2 mins rest between each sets.
Repetition :15- failure.
5. Dumbbell back extension:
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| Dumbbell back extension |
- Once you do the back extension exercise easily, you can go with dumbbell back extension to make this exercise harder. Position yourself in the back extension station holding your body with leg anchor. Grip a dumbbell in each hand with your head facing the floor. The angle between your upper body and the legs should be 90° at the starting position.
- Raise your only upper body, where dumbbells should come with you along the movement and no separate pull should be made to the dumbbells. Stop raising your upper body once your whole body is parallel to the floor. Hold on for a second ans slowly lower your upper body to the starting position.
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :12- failure.
6. Quadruped(alternating):
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| Quadruped |
- The quadruped is a effective exercise for the core and the lower back. All four limbs are used to do this exercise. To perform this exercise kneel down and bend forward with hands on floor at shoulder-width apart, face toward the floor.
- Raise and extend your left hand and right leg completely at a stretch, pause and slowly come back to the original position. Next, raise and expand the right hand and lest leg fully, pause and slowly come back to the original position.
Frequency :3 sets.
Rest :1-2 mins rest between each sets.
Repetition :12- failure.
7. Inchworm:
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| Inchworm |
- Inchworm exercise gives you a very good core, leg and back workout. Stand erect and bend your body to form a inverted-U shape structure, where your feet and hands touch the floor, head face downward. This is your starting position.
- Skate forward with your hands and form a position almost similar to the regular push up position as shown in the image. Return slowly to the starting position and repeat.
Frequency :3 sets.
Rest :1-2 mins rest between each sets.
Repetition :12- failure.
8. Superman:
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| Superman |
- Lye prone on the floor. Fully extend your arms in front of you.
- Raise your legs and upper body towards the ceiling. Hold for one second. Return to the starting position.
Frequency :3 sets.
Rest :1-2 mins rest between each sets.
Repetition :15- failure.
9. Superman(alternating):
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| Alternating superman |
- This workout is similar to the regular superman exercise, but you use alternate hand and leg to do this exercise. Lye prone on the floor. Fully extend your hands in front of you.
- Raise left hand and right leg first toward the ceiling, hold for one second and return to the starting position. Secondly, raise the alternate right hand and left leg towards the ceiling and lower them to reach the original position. Repeat.
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :15- failure.
10. Russian/ V-sit twist:
10. Russian/ V-sit twist:
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| Russian twist |
- To perform this exercise hook your feet as shown in the image. Sit with weight plate in your hands.
- Twist your hip along with your upper body toward left side and now twist in right side, again go to the left side. Repeat.
Frequency :3 sets.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
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