Best Lower Back Exercises
Be it to treat the pain in the lower back or to reduce the fat in the back, back exercises are of great help. Men and women are constantly in search of new back exercises to help them exercise the lower back and provide relief from the back pain. Mentioned below are some lower back exercises that will not only help to reduce the pain in the back, but will also help in shedding off all the excess of fat around the back. For convenience sake, they are further categorized for men and for women
#1
Lower back stretches are the best exercises for toning the lower back muscles and also for providing lower back pain relief. For stretching your lower back, lie flat on your back with your palms facing upwards. Slowly lift your legs to form a 45 degrees angle. Put your hands under the knee and try to pull the legs towards your chest. You will feel a stretch on your lower back. Hold the position as long as you can. Start off with 2 repetitions increasing them gradually till 8
#2
Lie flat on your stomach. Keep the palms facing upwards and keep your chin on the ground. Breathe in and lift your left leg as high as possible. Hold for a few seconds and gently lower it down. Now lift the right leg and follow the same procedure. This exercise is a good way to strengthen lower back and also helps in strengthening the pelvic muscles. Start with 3 repetitions increasing them to 8 repetitions
#3
Lie on your stomach and keep your hands straight in front of you. Rest your chin on the ground. Look at your hands and lift them off the ground as high as you can. Simultaneously, lift your legs too. You will resemble the shape of a boat. Hold this position for as long as you can and gently come back to the starting position. This is one of the yoga exercises which help in relieving the pain in the lower back. Start with 2 repetitions increasing them to 8, gradually
#1
Back extension exercises are good exercise for men. Take a chair and sit upright on it with feet close together on the floor and with the hands on your side. Now, without using the hands as support, bend down and form a right angle, parallel to the ground. If you can feel a good stretch, hold this position for a few seconds and then come back to the starting position. However, if you find that you can go below than the 90 degrees, go as far as you are comfortable. Hold the position for a few seconds before sitting up straight again. Two things to remember while doing this exercise: one - breathe in before bending and exhale as you come up; second - keep your back straight while bending and coming up
#2
This is one of the lower back exercises with dumbbells. Stand straight with two dumbbells on either side of you. Keep shoulder width distance between your feet and keep your back straight. Bend in the lower back and bend your legs. Pick up the dumbbells and then straighten up. Hold for a few seconds and then bend again to keep the dumbbells on the ground. Coming back to the starting position, breathe once and repeat this exercise again. There are several other lower back exercises with weights that can be performed too
#3
Lie on your back with knees bent and facing the roof, hands at your side. Lift the pelvic region as high as possible and hold your ankles with your hands. Remain in this position for 5 seconds before gently coming back to the starting position. Not only is this a good back strengthening exercise, but it will also help in reducing the pain in the back. Repeat this exercise 8 times
All the above mentioned exercises are some of the best lower back exercises for women and men. Doing these exercises regularly will ensure that you will not suffer from lower back pain and also there will be no deposit of unnecessary fats on your back. Make these exercises a
part of your daily workout routine and see the difference in just a few days
By Deeptee A
Read more at Buzzle: http://www.buzzle.com/articles/Best-Lower-Back-Exercises.html
Be it to treat the pain in the lower back or to reduce the fat in the back, back exercises are of great help. Men and women are constantly in search of new back exercises to help them exercise the lower back and provide relief from the back pain. Mentioned below are some lower back exercises that will not only help to reduce the pain in the back, but will also help in shedding off all the excess of fat around the back. For convenience sake, they are further categorized for men and for women
#1
Lower back stretches are the best exercises for toning the lower back muscles and also for providing lower back pain relief. For stretching your lower back, lie flat on your back with your palms facing upwards. Slowly lift your legs to form a 45 degrees angle. Put your hands under the knee and try to pull the legs towards your chest. You will feel a stretch on your lower back. Hold the position as long as you can. Start off with 2 repetitions increasing them gradually till 8
#2
Lie flat on your stomach. Keep the palms facing upwards and keep your chin on the ground. Breathe in and lift your left leg as high as possible. Hold for a few seconds and gently lower it down. Now lift the right leg and follow the same procedure. This exercise is a good way to strengthen lower back and also helps in strengthening the pelvic muscles. Start with 3 repetitions increasing them to 8 repetitions
#3
Lie on your stomach and keep your hands straight in front of you. Rest your chin on the ground. Look at your hands and lift them off the ground as high as you can. Simultaneously, lift your legs too. You will resemble the shape of a boat. Hold this position for as long as you can and gently come back to the starting position. This is one of the yoga exercises which help in relieving the pain in the lower back. Start with 2 repetitions increasing them to 8, gradually
Best Lower Back Exercises for Men
#1
Back extension exercises are good exercise for men. Take a chair and sit upright on it with feet close together on the floor and with the hands on your side. Now, without using the hands as support, bend down and form a right angle, parallel to the ground. If you can feel a good stretch, hold this position for a few seconds and then come back to the starting position. However, if you find that you can go below than the 90 degrees, go as far as you are comfortable. Hold the position for a few seconds before sitting up straight again. Two things to remember while doing this exercise: one - breathe in before bending and exhale as you come up; second - keep your back straight while bending and coming up
#2
This is one of the lower back exercises with dumbbells. Stand straight with two dumbbells on either side of you. Keep shoulder width distance between your feet and keep your back straight. Bend in the lower back and bend your legs. Pick up the dumbbells and then straighten up. Hold for a few seconds and then bend again to keep the dumbbells on the ground. Coming back to the starting position, breathe once and repeat this exercise again. There are several other lower back exercises with weights that can be performed too
#3
Lie on your back with knees bent and facing the roof, hands at your side. Lift the pelvic region as high as possible and hold your ankles with your hands. Remain in this position for 5 seconds before gently coming back to the starting position. Not only is this a good back strengthening exercise, but it will also help in reducing the pain in the back. Repeat this exercise 8 times
All the above mentioned exercises are some of the best lower back exercises for women and men. Doing these exercises regularly will ensure that you will not suffer from lower back pain and also there will be no deposit of unnecessary fats on your back. Make these exercises a
part of your daily workout routine and see the difference in just a few days
By Deeptee A
Read more at Buzzle: http://www.buzzle.com/articles/Best-Lower-Back-Exercises.html
