When it comes to getting toned, many people put all their focus on the abdominals. However, if you’re looking to get a really well toned body, your lower back should be your top priority. The lower back is the backbone of your entire body, so it should certainly be getting the attention it deserves! Here are some effective exercises you can do to tone your lower back and finally get the abs you’ve been dreaming of.
One of the best exercises you can do to work your lower back is bridge pose. To do the bridge pose, start on your back with both feet flat on the floor. Make sure your knees and hips are in line and keep your shoulders and head against the floor. Lifted yourself up, pushing your hips and glutes towards the ceiling. This move helps to strengthen your lower back area and will help you look and feel great.
Another effective exercise to help tone your lower back is dead bug. To do dead bug, start by lying on your back with your arms and legs extended. Take a deep breath, tighten your abs, and raise your legs and arms up in the air that are aligned with your waist. Slowly lower one arm and the opposite leg until they are a few inches from the floor without arching your back. Return to the starting position and repeat on the opposite side.
If you want to really get toned, you don’t want to skip out on the reverse flies. To do this, you’ll need a set of light dumbbells. Start standing with your legs slightly bent, wrap your arms around your legs for support and slightly lean forward. With control, slowly raise your arms in a wide arc till they become parallel with the floor. Hold and then lower back down to the starting position.
No lower back toning exercise routine is complete without doing supermans. Begin by lying down on your stomach with your arms stretched out in front of you. Raise your arms and legs as high as you can so that your arms and legs look like the shape of a superman in flight. Hold and then release back down to the starting position.
These are just a few exercises you can do to tone up your lower back. Having strong lower back muscles can help support good posture and increase core strength. Additionally, strong lower back muscles will help you look better when wearing tank tops and swimming suits. So put aside those ab exercises for a minute and work those lower back muscles with these effective exercises.
Now, let’s dive into some additional exercises you can do to work your lower back. To make your workouts more effective, try adding some cable rotations to the mix. Begin by attaching a resistance band to a cable machine. Hold the handles with both hands and then get in to a side plank position. Rotate your arms up towards the ceiling until your arms are in line with your body. Hold for a few seconds before releasing back to the starting position. This move is perfect for toning up your lower back.
Side planks have also been known to help strengthen the muscles in your lower back. Begin by lying on your side and propping your body up with your elbow and forearms. With your feet touching, lift your hips off the ground, keeping your abs and glutes tight. Breathe deeply and hold the pose for about 30 seconds. Then release back down to the floor.
Why not mix it up by adding some dumbbell pull overs to your routine? Start by lying on your back with your tailbone slightly tucked in. Holding the dumbbell with both hands over your chest area, let the weight of the dumbbell pull your arms back over your head until they are extended. Hold the pose for a few seconds and return back to the starting position.
If you are looking for a more challenging exercise, try doing cobras. To begin with, start on your stomach with your toes touching the floor. Place your hands flat on the floor and tuck your elbows close to your sides. With your hands as your base of support, gently raise your chest off the floor while keeping your abs and glutes tight.
To really up the ante, try walking planks to target your lower back and core. To do this, start in a high plank position with your toes tucked in. Make sure your shoulders, hips, and ankles are in one straight line. Now, begin taking small steps, leading with your right arm and right foot. Alternate sides after each walk out. Be sure to engage your core and keep your abs and glutes tight the entire time.
These were just some exercises you can do to tone your lower back. To really reap the benefits of each move and get the most out of your workout routine, be sure to maintain proper form and keep your core tight and engaged throughout your each exercise. Additionally, whilst performing these exercises, it is important to listen to your body and not push yourself too hard. Be sure to practice these moves regularly and you’ll soon gain a stronger and toner lower back.
