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anyone know lower back exercises?
- Thread starter iOrlando
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I forget what name of the equipment is but your ankles are secured between two foam rollers. you lay on your stomach, and you try to lift your body. this mainly works on your abs, but as well as your lower back.
Or, you could always diddle your girl freind
Or, you could always diddle your girl freind
Squats are a great workout, but they do *not* truly work the back. They are primarily working your upper legs, though they are a "whole body workout" in a sense.
Deadlifts. Put weight on a bar on the floor. Bend down, keeping your back straight, looking forward, and grab the bar with a supinated grip (your strong arm palm facing inward, the weaker arm palm facing outward). Try to lift with your legs, pushing your hips upward while keeping your back firmly (but not excessively) straight. Pull the bar up keeping it close to your legs, and it should nearly come in contact with your knees. Stop when you are standing straight up and holding the bar across your thighs.
Repeat. Start with a bar only and work on form, watching videos of people who know how to do it right.
Deadlifts. Put weight on a bar on the floor. Bend down, keeping your back straight, looking forward, and grab the bar with a supinated grip (your strong arm palm facing inward, the weaker arm palm facing outward). Try to lift with your legs, pushing your hips upward while keeping your back firmly (but not excessively) straight. Pull the bar up keeping it close to your legs, and it should nearly come in contact with your knees. Stop when you are standing straight up and holding the bar across your thighs.
Repeat. Start with a bar only and work on form, watching videos of people who know how to do it right.
Candles. dont know what else this is called but lay on back , lift legs and pelvis up while keeping legs straight and pointing up
http://www.drillsandskills.com/images/display?path=candlestick.jpg
Supermen - lay on stomach , lift head and shoulders up, use weight when more advanced.
http://www.youtube.com/watch?v=8szJuzPt-sg
Barbell Twists - stand up with weights on shoulder, slowly turn upper body side to side, do not swing - full control.
will try to find instructions with pictures.
http://www.drillsandskills.com/images/display?path=candlestick.jpg
Supermen - lay on stomach , lift head and shoulders up, use weight when more advanced.
http://www.youtube.com/watch?v=8szJuzPt-sg
Barbell Twists - stand up with weights on shoulder, slowly turn upper body side to side, do not swing - full control.
will try to find instructions with pictures.
Lay on your stomach on the floor, put your hands behind your head and gently raise your head from the floor. Do fifty of those and you will know about it!
Prone Cobra.
Primary muscle: Lower back
Additional muscles: Abs
Step 1:
Lie face down on the floor with your arms beside your hips and your palms facing up. Activate your core muscles by drawing your abdominals toward your spine and squeezing your gluteals.
Step 2:
Slowly exhale and lift your chest off the floor and your arms up and back toward your hips. Rotate your thumbs toward the ceiling as you carry out the movement.
Step 3:
Pause at the top of the movement for two seconds, then return to the start position.
Primary muscle: Lower back
Additional muscles: Abs
Step 1:
Lie face down on the floor with your arms beside your hips and your palms facing up. Activate your core muscles by drawing your abdominals toward your spine and squeezing your gluteals.
Step 2:
Slowly exhale and lift your chest off the floor and your arms up and back toward your hips. Rotate your thumbs toward the ceiling as you carry out the movement.
Step 3:
Pause at the top of the movement for two seconds, then return to the start position.
Also, remember it takes aerobic activity to burn abdominal fat. And your lower back is part of your core muscles, so: strength your core = strengthen your lower-back.
Some people swear by belts and say that you *NEED* them. Others say they are only necessary if you have an injury or "bad back." Still, some believe they are of little value either way, because a properly done exercise (such as a deadlift) needs no supportive equipment.
Start VERY light. Start with the bar and nothing else. An Olympic bar (standard in any good gym) is 20kg, or just shy of 45lbs. That's plenty of weight to get started. Work on form and being consistent through the lift. DO NOT lift with your back, so to speak. Try to lift with your legs and push up through your hips as you raise your body and the bar up. It's strange, but if you try to pull it up with your back (which is what we are working), it will strain your back and possibly damage it.
You can also do back extensions, which require a piece of equipment. It's kind of like a situp for your back. As you get stronger, you can grip a weight while you do them, adding to the challenge.