Special exercises to strengthen the lower back.

So, dear girls, we continue to work on ourselves and make our beautiful, flat, appetizing, sexy female belly. In previous articles we devoted maximum of our time press, but abs aren’t everything. Professional bodybuilders and practitioners, experienced fitness models it is well known: to build the perfect abs, it is not enough to pump only the abdominal muscles, while neglecting the lower back...

Remember the structure of our muscular system, which we talked about in the corresponding section of our website. Each muscle group does not exist on its own. Connecting with each other and closely interacting with each other, they, together with the bones, form something like cover, in which all our internal organs.

Now it becomes clear that by pumping up a strong abs, but leaving the back muscles without proper attention, it is impossible to form a truly slender and toned waist. In addition to the purely external, aesthetic effect, strengthening the lumbar muscles gives a very significant practical result. Strong back muscles create a semblance corset, which provides tangible support to the spine. It is thanks to this that chronic lower back pain decreases and sometimes disappears altogether.

The stomach and back are one! You can only pump them up together.

There is only one way to strengthen the lumbar muscles. Its essence is to expose them to regular cyclic physical activityby performing specialized exercises to strengthen the lower back. However, before we proceed directly to the description of how to pump up the muscles of the lower back, we will first focus on the simplest recommendations. They must be observed, otherwise such activities may cause more harmthan bring real benefit.

1. Firstly, range of motion should be selected strictly individually, and naturally depend on the level of your physical condition and general health. Contrary to popular belief, in this case, pain does not indicate the effectiveness of the exercises. Quite the opposite. Remember, if movements are carried out with resistance, then a positive effect will exist even if the amplitude of movements is not maximum. So don’t go too far in applying this technique.
2. Secondly, try avoid sudden movements, which not only do not increase the effectiveness of training, but can practically lead to injury. If movements with a load are performed smoothly, this will only increase its effect. Of course, you won’t be able to lift a heavy weight this way, but that’s not required here: you’re not a weightlifter on a sports platform. In this case, the necessary result, expressed in muscle fatigue, will still be achieved.

Now you can safely move on to the description of exercises, performing which you will successfully strengthen the lumbar muscles of the back. We present these exercises in order increasing difficulty – from less simple to more labor-intensive. This approach allows you to thoroughly prepare your muscles for an ever-increasing load and thereby optimize your training process.

1. Special exercises for the lower back:
2. Exercise I
3. Exercise II
4. Exercise III
5. Exercise IV

Special exercises for the lower back:

Exercise I

1. Take the starting position: lower yourself to the floor and rest your palms and knees on it (“on all fours” pose).
2. Simultaneously raise your left arm and, accordingly, your right leg so that they form a single line and, if possible, are parallel to the floor.
3. Hold this static position for several seconds, and then smoothly take the starting position.
4. Do the same, changing your position - that is, with your right arm and left leg.

Exercise II

1. Our starting position: lie on the floor, face down (on your stomach) and stretch your arms in front of you, so that your palms are turned down.
2. Smoothly raise your left arm and, accordingly, your right leg to the maximum possible height at which you will not feel discomfort.
3. Hold this static position for several seconds, and then smoothly return to the starting position.
4. Do the same with your right arm and left leg.

^{When performing exercises I and II, it is recommended to start with ten repetitions in each direction and gradually double this number over time.}

Exercise III

This exercise is aimed at training the muscles located in the lower back.

1. Take your starting position: lie horizontally on your stomach, and also extend your arms along your body.
2. Smoothly, without jerking, lift the upper half of your body to the maximum accessible height.
3. Hold this static position for a few seconds, and then slowly return to the starting position.
4. Repeat the movement in the cycle the required number of times.

This exercise is positioned to train the muscles located in the middle part of the back.

1. In the starting position: horizontally on your stomach with your arms extended along your torso, place a cushion or hard pad under your pelvis.
2. Smoothly, without jerking, lift your upper body as high as possible.
3. Hold this position for a few seconds, and then smoothly return to the starting position.
4. Repeat the movement in the cycle the required number of times.

The described exercise differs from the previous one only in that due to the use of a pillow amplitude increases movements, and therefore physical activity.

Once you can do twenty exercises without much difficulty, you can add a second pillow.

If you perform exercises III and IV on your own, then your heels should rest against something solid, but if with a sparring partner, then he can hold your legs.

Do not forget that exercises for the lower back in the context of this section play only a supporting role. Our main task is to pump up the abdominal muscles and create a flat stomach. Therefore, pay the main attention not to your back, but to working on your abdominal muscles.

Well, now you know how to pump up your lower back muscles, but remember the most important rule - safety comes first! When performing key movements for the back muscles, be especially careful as our spine is one of the most vulnerable nodes of the human body. It has already been said above about different types of pain in the muscles. People who have back problems should listen carefully to the sensations they experience when performing the described actions. Avoid sharp and severe pain (especially spasmodic, shooting, etc.). In such cases, before starting physical activity, it is recommended to consult your doctor.