7 Lower Back Exercise to Reduce Pain and Build Strength - Fitness master

7 Lower Back Exercise to Reduce Pain and Build Strength

Abdominal exercises are easy to execute and they help to strengthen your center and back. So, if you like viewing some of the lowermost abdominal exercises, then you have come to the right place!

I will outline some of the lower belly exercises in this article. Read on further to find out:

Lower exercise

Basically,

Lower belly exercises approach the lower part of the rectus abdominis. 

This is the tissue that runs from the lower chest to the pelvic area. 

A familiar exercise that you can do is the reverse curl, in which you lie on your back with your legs in the air and turn your knees into your rib cage as you lift up your pelvis off the mat.

People Should make an attempt to drive a bike in the air. 

1.Lie on your back and then angle your knees.

2.Raise them to a ninety-degree angle in the air. 

3.Place your hands to support your head with your elbows bent. 

4.Swing your right elbow toward your frame towards your left knee. 

Now, bring back to the starting position and alternate with other elbow and leg.

Try to change back and forth between weighted exercise and endurance exercise. 

In one exercise workout, focus on performing leg raises while holding a weight between your feet. 

In the next training session, try to go for quiet numbers and speed to increase the ability and endurance of the lower abdominal muscles.

1.V-sit Exercise

Targets:- Core Muscles

Lower body exercises

The V-sit exercise builds core strength by working multiple areas of the core at the same time, while also challenging your balance. 

In this exercise, you sit with legs extended and torso off the ground, your body forming a V shape.

To heighten a more strenuous lower back exercise, 

You can attempt the full crunch. 

This exercise definitely works those belly muscles seriously.

Step-by-Step Instructions

Begin in a seated position with hands and feet on the floor.

1. :-Contract your abdominal muscles and core slowly and lift your legs up to an extended position at a 45-degree angle with your torso.
2. :-Reach your arms straight forward or reach up toward your shins as you are able. It's important to maintain good core posture and a strong spine throughout the movement and to avoid rounding the shoulders forward. Don't hold your breath—continue to breathe deeply during the movement.
3. :-Hold this V-shaped position for several seconds to begin. As you get stronger, hold the position longer.
4. :-Return to your starting position slowly while continuing to keep your abs engaged and tight.
5. :-Just before you reach the floor, stop and hold the position for a few seconds.

6. Repeat this entire movement several times.

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2.Plank/Hover exercise/front plank 

This exercise is excellent for flattening your stomach it enables you to work all your ab region and is also great for strengthening your lower back muscles.

One big thing that you need to keep in mind is that any lower stomach exercises are enjoining and cannot be fulfilled by someone who does not have a very strong back.

Ask an instructor or trainer at the gymnasium for examples of lower stomach exercises that are light on the back if you cannot complete the severe ones.

Start position 

Lay forward on the floor with your elbows on the mat steadying yourself with your forearms, place your legs out straight and rigid, most of your weight will be resting on the toe region of your feet. 

Your body will form a straight position.

The exercise

There’s not a great deal of movement to this exercise, you just hold this position by pulling your abdominal muscles to maintain this position for 12 seconds then release and have a rest.

 Repeat this and try to work for up to a minute.

Tips

Remember it is important to keep breathing while maintaining a good straight form.

Lower body exercises

Benefits

• It helps to stabilize, balance, and power the body during just about every other activity. Core strength is the basis for all coordinated and powerful athletic movements. 
• A strong core can reduce stress on the joints and allow you to achieve better posture. 
• The plank exercise can be used as the basis for a core muscle strength and stability test but engaging a range of muscles does boost your calorie burn a bit. 
• Typically, a 150-pound individual will burn about 3 calories a minute holding a plank.

How to Do a Side Plank

Assume the high plank position. Rotate your body to the left and balance on your right arm, with your left foot stacked atop your right. 

Put your left hand on your hip or extend it toward the ceiling. 

Hold for at least 10 seconds, return to the full plank, and lower yourself to the floor. Repeat the exercise on the other side.

How to Do a Reverse Plank

Sit on the floor with your legs extended. 

1.Put the palms of your hands on the floor behind you with your fingers pointing toward your buttocks. 

2.Twist back and lift your hips off the floor. 

3.Press your chest toward the ceiling and look at the cover to keep your head neutral. 

4.Join your abs to keep your body stable – do not let your buttocks down. 

Hold the pose for at least 10 seconds. Turn your fingers outward if you feel strain in your hands or wrists.

3.Lower Abdominal Exercises: Reverse Crunches (or Reverse Lower Abs Crunches)

Exercise

To get to the starting position: 

Lie down on your back, keep your lower back against the floor, and lift your knees towards yourself.

The exercise 

Start by lifting your knees towards yourself, your lower back will raise from the floor, try to end up in the finished position as above. 

Then hold this position for a second as you progress you will be able to increase the time as you and when you build more stamina.

Tips: 

Spread your arms apart and use them to support yourself, exhale while lifting your legs and compress your abs in the upper part of the movement, similar to a crunch movement.

See the lower abs exercise book below for more routines any other techniques on how to burn stomach fat and get great abs.

4.The Bicycle exercise (complete 6 pack workout)

I have found this to be the best six-pack abs exercise for me personally.

Exercise for lower body

Start Position

Lie down on your mat with your back on the floor and place your hands on the side of your head (remember do non lock your hands behind your head as this can cause neck injury).

Exercise

Raise your leg to the bicycle position then lift the opposing elbow to the knee that is closest to you, when you pedal twist your body whilst alternating the position of your elbows pointing them to your knees like above.

Keep your elbows pointing out. Lift both knees towards and bring your elbow across your body pointing it towards the opposite knee.

Continue both sides in a ‘pedaling’ motion for 12-16 reps.

5.Lying Scissors

Starting Position: -

Lie on your back on an exercise mat with your palms on the mat under your lower back and your legs outstretched. 

Movement: -

Exhale as you alternately raise your legs up in the air with a slight bend in them. Inhale as you lower your legs back down to the matt. 

Repeat as required.

6.Side Crunches – Oblique Abdominal Muscles.

Starting Position: -

Lie on your back with your knees bent together, and your waist twisted so that your legs lie on top of each other to one side of your body. 

Make sure your shoulder blades are evenly low against the floor. 

Movement: - 

Exhale as you bring your upper body off the ground. This involves a contraction of your oblique abdominal muscles. 

Repeat the required repetitions. Switch your legs to the other side of your body to work the opposite side.

7. Lying Trunk Twist

Method:

Lie flat on your back with both hands extended out to the sides and your palm facing the sky.
Your knees should be pulled over your chest. 

Place a ball between your knees (optional).

Contract your abs and twist your hips to the right, getting your right knee towards the ground but not touching it.

Hold this position for a few seconds making sure your shoulders, hands and abdominal region remain stable.
Now slowly use your back to get your knees back to the starting position.
Repeat the same process on your left side.

Do this 4-5 times on either side.

So, try out the above workouts and you can hope to get a beautiful abdomen. Exercising lower abs can help you to have the body shape that you have always aspired to. For more info click on the link below and visit our website.

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