Lower Back Exercises With Bodyweight Training

Training Your Lower Back

Before you perform lower back exercises, make sure you don’t have an excessive arch in your lower back which is called lordosis.

If you do, ask your qualified physician if these exercises are good for your lower back to perform or not?

If you’ve a weak lower back, the below exercises can train the lower back effectively and strengthen the muscles at this area.

Superman (beginner – intermediate)

This is a great exercise for the upper back and most of posterior chain muscles. The posterior chain consists of

1. Lower back

2. Buttocks

3. Hamstrings

4. Calves (not as much stimulus)

This is how you perform it:

• lie facing down (prone position) with your arms and legs semi extended

• lift your arms off the floor (try to cover your ears) and hold it for 5-30 seconds, keep your legs on the floor

• Don’t hyper extend your neck. Meaning, the back of your head should be in-line with your upper back

• Breathe normally while you’re holding the top position and don’t hold your breath

You can perform this exercise everyday if you want or every other day. Like any other exercise, get a feel of it at first and then increase the seconds and number of sets.

Sky diving (beginner - intermediate)

. lie facing down (prone position) with your arms bent about 90 degree angle and legs semi extended or can be bent 90 degree angle

. lift your arms and the legs off the floor or not

.Hold it for 5-30 seconds

. Again, don’t hyper extend your neck

. Squeeze your shoulder blades like you want to crack a walnut in between your upper back

Breathe normally while you’re holding the top position and don’t hold your breath.