Strengthening and slimming your lower back doesn’t just help you look and feel better, it also reduces the risk of injury. Put your lower back muscles to work with the following muscle-building exercises that will improve strength and mobility. Ready to strengthen and slim your lower back? Here’s what you need to know to start today.
First, good posture is essential for reducing strain on your back. Make sure you’re sitting up straight and not slouching. Adjust your chair’s height so your feet are flat on the floor and your hips and knees are bent at a 90-degree angle. Keep your shoulders back and down while staying relaxed. You should also choose a weight that suits your fitness level.
For best results, aim to do each exercise three to five times, but listen to your body. If any move feels too uncomfortable or causes pain, stop and try a different technique. Don’t forget to rest between sets. Here’s what to do:
The Bird Dog emphasizes core control and stability in the middle of your body. Start on all fours, then stretch out your left arm in front of you and your right leg behind you. Hold this position for three to five seconds, squeezing your abdominal muscles to stabilize, then slowly return to the starting position before switching sides.
Next up is the Superman. To do this move, lie face down on the floor with your arms extended and hands pointing in opposite directions, like you’re flying. Lift your chest a few inches off the floor and hold for two seconds. Release down and, if you’re feeling brave, lift opposite arms and legs at the same time.
The Prone Cobra targets the main muscles in the lower back. Lie on the floor with your stomach facing down. Use your lower back to lift your head and upper chest off the ground. Hold for five to 10 seconds, then gently lower down. To increase the difficulty, lift up a leg at the same time.
The Seated Twist helps loosen tight hips. Sit on the floor and cross your legs. Place your right hand on your left knee and your left hand on the ground behind you. Twist to one side, hold and repeat on the opposite side.
Another movement to give a try is the Plank. Begin on your hands and knees. Place your hands slightly wider than your shoulders and extend your legs back. Hold yourself up on your toes and your forearms and breathe. Make sure to keep your back straight and your core engaged, hold for as many seconds as you can.
To add more depth to the strengthening and slimming of your lower back exercises, you can really challenge your body by targeting other muscle groups in different ways. Single leg exercises, like unilateral deadlifts, will train your core to stay engaged and help improve range of motion and stability. You can also incorporate unilateral and rotational exercises, like a standing single arm cable row, to not only strengthen your back muscles, but help slim them.
Incorporating challenging moves, such as mountain climbers, spider-man plank, and superman pushups, that fire up the abs, arms, and glutes will not only strengthen and slim your lower back, but it will help build stronger muscles all the way down. Use these to work your arms, core, and legs so you’re getting all the benefits you need for a slimmer, stronger lower back.
Other movements that you can include are wall slides, side planks, bodyweight rows, farmer’s walks, and yoga bridge poses. Wall slides help maintain good posture by working your shoulder and back muscles while side planks not only work your core, they also help train the muscles of the lower back to fire correctly. Bodyweight rows are useful for strengthening your back and shoulder muscles, while farmer’s walks are an excellent cardiovascular exercise that can really help you burn fat and tone your core. Finally, yoga bridge poses stretch, strengthen, and improve your overall flexibility.
By being conscious of how you move and ensuring you include a variety of exercises in your routine, you’ll be on your way to strengthening and slimming your lower back in no time. So why not get started today and take one step closer to achieving the back of your dreams!
