• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
  • About Us
  • Contact
  • Search Site
  • Sitemap
TF Clark Fitness Magazine Logo TF Clark Fitness Magazine Logo TF Clark Fitness Magazine

TF Clark Fitness Magazine

The Best Information On Fitness

  • Home Page
  • Bodybuilding
    • Abs – How to Create a Killer Six Pack Stomach
    • Arms – How to Develop the Most Massive Guns
    • Back – How to Tone and Build Your Muscles
    • Celebrity Trainers
    • Celebrity Bodybuilders – Learn How Famous People Get In Shape
    • Chest – How to Chisel Armor Like Pecs
    • Legs – How to Develop Quadriceps, Butt, and Hamstrings
    • Professional Bodybuilders – What You Can Learn From the Best
    • Shoulder Workouts – How to Create the Most Powerful Results
  • Fat Loss
    • Exercise – How to Use Workouts to Create the Body You Want
    • Fat Loss Journey
    • Fat Loss Diets – How to Use Food to Create Your Dream Body
    • Natural Activities – How to Use Daily Activities to Stay Fit and Healthy
    • Weight Loss – How to Follow Scientifically Proven Methods
  • Healthy Living
    • Coronavirus Journey
    • Emotional Health – How to Focus on Your Feelings
    • Healthy Living – How to Get Results Away From the Gym
    • Men’s Health
    • Mental Health – How to Nurture a Healthy and Fit Mind
    • Physical Health – How to Protect Your Greatest Asset
    • Sexual Health – How to Improve Your Performance in the Bedroom
    • Work Place – How to Create a Healthy and Fun Career
  • Workout Plans
    • Fat Loss Workout Program
    • Home Workout Program
    • Pre-Exhaustion Workout Program
    • Post-Exhaustion Workout Program
    • Strength Training Workout to Build Athleticism
  • Fitness Calculators
    • BMR Calculator – Do You Know Your Numbers?
    • Body Mass Index (BMI) Calculator
    • Body Fat Percentage Calculator
    • Fitness Plan Calculator
    • Food Calorie Calculator
    • Ideal Body Weight Calculator
    • One-Rep Max Calculator
    • Protein Calorie Calculator

Lower Back – How to Strengthen Muscles with 4 Exercises

August 5, 2020 by Terry Clark

What are the best exercises for strengthening the lower back, and how do you perform them? Performing exercises to work the core muscles can prevent injury, increase stability, and enhance flexibility.

Why are lower back strengthening exercises performed?

Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also enhance the core, leg, and arm muscles.

According to researchers, exercise also increases blood flow to the lower back area, reducing stiffness and speeding up the healing process.

The best exercises for strengthening the lower back:

For the lower back strengthening series, you will need an exercise mat. The best practice for lower back strengthening includes the following;

  • Bridges
  • Knee to chest exercises
  • Lower back rotational stretches
  • Drawing maneuvers
  • Pelvic tilts
  • Lying lateral leg shifts
  • Cat stretches

How to perform the best exercises for strengthening the lower back?

Below, I will explain how to do the best exercises that strengthen the lower back.

Bridges

Bridges work a person’s gluteus maximus, which is the large muscle of the buttocks.

Method:

  • Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart.
  • Press the feet into the floor, keeping the arms by the sides.
  • Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees.
  • Squeeze and lower the buttocks, repeat 15 times, and then rest for 1 minute.
  • Do 15 repetitions of 3 sets.

Knee-to-chest stretches

Doing a knee-to-chest stretch can help elongate the lower back, relieving tension and pain.

Method:

  • Lie on the back on the floor.
  • Bend the knees, keeping both feet flat on the floor, and pull one knee in toward the chest by both hands.
  • Hold the knee against the chest for 5 seconds, keeping the abdominals tight and pressing the spine into the floor.
  • The starting position should be maintained.
  • Repeat 2–3 times with each leg.

Lower back rotational stretch for strengthening exercise

The lower back rotational stretch can help relieve tension in the lower back and trunk.

Method:

  • Lie back on the floor with bent knees and feet flat on the ground.
  • Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side.
  • Hold the position for 5–10 seconds.
  • Knees rolled over the opposite side, hold, and then starting position should be maintained by you.
  • 2-3 sets of repetitions should be done on each side by you.

Draw-in maneuvers

The draw-in maneuver works the transversus abdominis.

Method:

  • Lie back on the floor with knees bent and feet flat, keeping the arms by the sides.
  • Breathe in deeply.
  • While breathing out, pull the belly button toward the spine, tighten the abdominal muscles, and keep the hips.
  • Hold the position for 5 seconds.
  • It must be repeated five times by you.

In conclusions, how to perform the best exercises for strengthening the lower back:

Do these exercises regularly, and in no time, you will become a powerful lower back machine! Strong core muscles make regular movement more comfortable and improve your posture and protect your lower back muscles.

facebookShare on Facebook
TwitterTweet
FollowFollow us
PinterestSave

Filed Under: Back - How to Tone and Build Your Muscles Tagged With: Bodyweight Workout, Home Workout, Injury

Primary Sidebar

RSS
Follow by Email
Facebook
Facebook
fb-share-icon
Twitter
Visit Us
Follow Me
Tweet
YouTube
YouTube
Pinterest
Pinterest
fb-share-icon
Instagram

E-mail Newsletter

More to See

30 Minute Chest Workout

30 Minute Chest Workout – Try this Routine to Build Mass

December 21, 2021 By Terry Clark

Vince Sant Fitness Trainer

Vince Sant – How V-Shred Became a Household Name

November 1, 2021 By Terry Clark

Leg Day Workout Sexual Performance

Leg Day Workout – How to Improve Sexual Performance

September 6, 2021 By Terry Clark

Chloe Ting 2 Week Shred

Chloe Ting 2 Week Shred Challenge – Can It Burn stomach fat?

June 7, 2021 By Terry Clark

Duffy Gaver Fitness Trainer

Duffy Gaver Fitness Trainer – Uses 3 Pillars of Exercise

April 1, 2021 By Terry Clark

Arnold Schwarzenegger Bodybuilder

Arnold Schwarzenegger – The Greatest Bodybuilder of All Time

December 17, 2020 By Terry Clark

Home Workout Lose 10 Pounds

Lose 10 Pounds – Try this Meal and Workout Plan

December 10, 2020 By Terry Clark

how to gain 20 pounds of muscle fast

Diet and Workout Plan – How to Gain 20 Pounds of Muscle Fast

October 15, 2020 By Terry Clark

muscular well-defined back

Muscular Defined Back – The 4 Best Exercises

August 10, 2020 By Terry Clark

Low Carb Fast Food - A List of the Top 10 Places to Eat

Low-Carb Fast Food: A List of the Top 10 Places to Eat

July 24, 2020 By Terry Clark

More Posts from this Category

Get new posts by email

Footer

Search

The Journey

We Started TF Clark Fitness Magazine to motivate people to step beyond their limitations and equip the community with tools that will teach them to create comfort and maintain health in their lives. Also, we believe every person has the capacity and capability to exceed their goals. Our mission is to provide ample resources through our fitness content to those individuals to uplift their lives. We take pride in dedicating all our efforts to the betterment of the community.

Archives

  • June 2022 (27)
  • May 2022 (62)
  • April 2022 (66)
  • March 2022 (40)
  • February 2022 (30)
  • January 2022 (23)
  • December 2021 (37)
  • November 2021 (44)
  • October 2021 (42)
  • September 2021 (51)
  • August 2021 (41)
  • July 2021 (19)
  • June 2021 (20)
  • May 2021 (25)
  • April 2021 (10)
  • March 2021 (12)
  • February 2021 (2)
  • January 2021 (8)
  • December 2020 (14)
  • November 2020 (5)
  • October 2020 (16)
  • September 2020 (39)
  • August 2020 (24)
  • July 2020 (33)
  • June 2020 (39)
  • May 2020 (37)
  • April 2020 (16)
  • March 2020 (17)
  • February 2020 (7)
  • January 2020 (1)
  • December 2019 (2)
  • November 2019 (1)
  • October 2019 (2)
  • September 2019 (7)

Copyright © TFClark Fitness Magazine. All Rights Reserved. - terry@tfclarkfitnessmagazine.com