It is imperative that you exercise for a strong lower back. One of the easily injured parts in our body is our lower back and hence we need to take care of it. If our back cannot function properly, we find ourselves not doing much at all. Fat deposits in the lower back needs to be toned up. A strong abdominal muscle will support your lower back muscle .

Exercises for back strength should be a necessary part of every workout routine. You should never perform your exercises everyday. The lower back exercises demand a lot of attention and hence it is possible to hurt yourself if you are not attentive. We shall now discuss a few exercises that will help you strengthen your lower back and acquire the lean muscles you need.

The Superman, Alternating – The Superman exercise should be performed with you lying face down on gym mat with your arms directly out in front of you. Straighten your head along your neck and tighten your abdominal muscles. Now raise the arm and leg on one side. Your abdominal muscles must be kept tight while you slowly perform these movements. Keep breathing while you alternate between the sides of the bdoy.

Weight Hip Extensions –The weight hip extension should start with you lying with your back on a gym mat. Bend your knees while you keep your feet flat on the floor. Pick up a dumbbell of the desired weight and hold it with both hands, close to your lower abdomen . Make sure your head and neck are held straight and comfortable . It is essential to keep your feet, head, neck and upper back on the mat at all times during the exercise for safety reasons. While exhaling, slowly lift your buttocks and lower back off the mat to the extent possible. Inhale while you lower your buttocks and lower back. This exercise must be performed slowly to ensure that you do not injure yourself.

A great exercise for a stong back, abdominals and neck is the Plank.Lay on stomach, place elbows and forearms on floor..In a push-up position, balance on your toes and elbows.. Keep your back straight and legs straight. (Like a plank) Tighten abs.  Hold position for 10 seconds . Relax. Repeat five to ten times. If you find this exercise too hard then balance on your knees instead of your toes.

If you are recovering from injury, suffering back pain or just want to maintain a healthy back then these exercises are highly recommended. Don’t forget to perform a thorough warm up before lifting weights and perform regular stretching as part of your routine. This prevents a shortening of the back muscles and maintains the flexibility of the spine.

As your back can be injured very easily, you should make the effort to strengthen it. These back strengthening exercises will help you tone up your lower back and also help you strengthen your whole body. The lower back is a critical part of the body’s overall core stability and you must remember to strengthen it

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