You get the chance every day to build your muscles. It may be a quick time in the morning, during your lunch break, before dinner or before you go to bed. There are many times throughout the day that you do have the chance to get stronger. It may seem that you have a lot of other things to do. However, when you look at it, there is always at least 10 minutes where you can squeeze in the time to get stronger muscles. If you want to work on your lower back, you can start doing that today. The exercises you are going to find here today will improve your strength, reduce lower back pain if you have any and help to relieve tension in your body as well.
Bottom-Heels Stretch
Before you start exercising with any plan, you should make sure you are stretching properly. One of the best stretches you can do when you are working out your lower back is the bottom-heels stretch. This is going to loosen up your lower back and stretch out the muscles in the rest of your back as well. Make sure you are doing this stretch about 10 times before you do any further exercises. You will sit down on your feet and then stretch forward. Hold that position for about 5 seconds and then return to your starting position.
Leg-Arm Raises
The leg-arm raises are very beneficial for building your lower back muscles and helping to benefit your leg and arm strength as well. You should be doing 15 of these for each arm and leg so that would be 30 in total each day. You get on all fours – hands and your knees. Then when you reach your left arm straight forward, you will also reach your right leg backwards. Hold that position for three seconds and then come back to all fours. You will then reach your right hand forward and your left leg backwards. Now you have done 1 for each side.
Woman working out on beach
Back Extensions
You will also benefit from doing back extensions each day. These are excellent for improving your lower back muscles too. You should try to do 15 to 20 of these every day. When you do these you will lie down on the floor or bed on your stomach. Your arms should be bent with hands near your face. Your palms will be facing down. You will leave your arms flat and push your body weight up, stretching out your back. You will hold this for 5 seconds and then go back down to your starting position.
Bridges
One of the other things you can do to build your lower back muscles are bridges. These helpful in building back muscles and easing any tension you may have in your hips or sides as well. Try to do 10 to 15 of these each day. You will lie flat on your back with your arms laying out straight to each side like an airplane. You will then bend your knees and lay them on top of one another to your left side. You will hold this position for 10 seconds and then roll your knees to your right side. Hold that position for 10 seconds and you have now finished 1 of these.
These are some of the best things you can do if you want to build your lower back muscles. Muscle building is not all about lifting weights and working out your body so hard you can’t move. You need to make sure your muscles are prepped in order to build muscles and this is the way you can do that.
