I was asked about exercises to help strengthen your lower back.
The lower back is grouped into your CORE. So, basically, strengthening your abs and lower back go hand in hand.
If one is weak, the other may suffer. These 5 exercises help to strengthen your whole core, and in turn, gets your lower back stronger.
Deadlifts will probably be on almost every “Exercises to make ________ stronger”. It works just about your whole body. With your core and lower back being at the top of the list.
Any variation works. Dumbbells, Kettlebells, Barbell, Sandbags… Keys is to keep your head straight, back flat, and a slight bend in the knees (not a full squat).
Probably the simplest way to strengthen your core. Planks (especially high and low planks) work your entire core.
Tips: Head neutral. Back flat. Hands in line with shoulders. Butt in line with back.
3. Superman Holds
Aim for 3-5 second intervals to start. Lay on your belly. Extend you arms out in front of you. Elevate your feet (like you’re FLYING!). Hold. Rest. Repeat.
4. Bird Dog Reach
Down on all fours (hands inline with shoulders). Extend your left arm and right leg out, reset, then do your right arm and left leg. Aim for 8-12 reps each side
5. Cat Cow
This one is more of a yoga movement (and i’m really not the yogi you should follow lol), but it is great for your core and back
Heres a quick video for a demo on how to properly do this pose:
Do you do any other movements to help? Put them in the comments if you do.