The lower back is often an injury-prone area of ​​concern for many people, with many of the problems stemming from a weakness of the core, particularly the lower back muscles. Particularly in men, fat tends to accumulate like ‘love tires’ around the lower abdomen and lower back areas. This is a very good indication that there is not a lot of muscle in that area, because if there was a lot of muscle, fat would be much less likely to accumulate in that area, since muscles require calories for energy.

Don’t get it wrong: you can’t just build your core by yourself, and not do other exercises and hope the fat on your stomach disappears; it won’t, simply because there needs to be a whole-body demand for calories. so that it then takes that energy from the area located around the nucleus. Let me illustrate: how many people have you seen with massively muscular limbs who are also very fat? It doesn’t happen, the fact just accumulates in places where the demand is lower.

Our sedentary lives do not require us to use our core and lower body in general, and due to this fact, we accumulate fat in these areas, as well as creating problems such as sore backs, pinched nerves, slipped discs, and other debilitating injuries that can avoided with a muscular core by using lower back exercises and core exercises.

Along with an effective program of building lean muscle, using total body workouts, lots of compound exercises, good diet, and high intensity, lower back exercises and core exercises will really burn fat in that area. Strengthening this area of ​​your body will also mean that it will be much easier for you to perform day-to-day tasks, and you may also feel like you have much more energy, as these muscles don’t tire as easily.

You can focus on this area if you are particularly weak, but once you get stronger you should focus on it as part of your full body workouts, rather than trying to isolate the area. In this way, all the supporting muscles have the opportunity to become equally strong, and any functional movement can become easier.

Before I get into some suggestions for lower back exercises, you should go see a chiropractor if you have problems in this area, as your spine may also be out of alignment due to weakness and you don’t want to cause any damage. and seeing such a professional is likely to make you feel much better and lead to long-term solutions. We’ll assume here that you don’t have chronic pain, because if you do, it’s best to see a chiropractor or medical professional for advice.

So what kind of lower back exercises can you do that will strengthen your back and core?

  • Do a bridge where you lie on your back with your feet on the floor and push your hips up into the air until your hamstrings and abdomen form a straight line. Hold this position if you can do it
  • Plank: Toes and hands in contact with the floor, in a push-up position, hold for as long as you can, with your back straight and your abdominal muscles tight and contracted. Your back should not sag as you do this. If this is too difficult, try dropping onto your elbows; the exercise must be performed in exactly the same way.
  • Side Plant: Lie on your side, elbow and forearm on the floor, feet together, and the side of one foot on the floor. Stretch your body so that it forms a straight line from foot to shoulder and hold. Perform a few grips and repeat for the other side of the body, on the opposite elbow and foot.
  • Knee to elbow plank: This is a more advanced version of the previous one. Hold the board in a pushup position, then move your right knee to your left elbow, tap and return to starting position. Switch to left knee and right elbow. Do this exercise as fast as you can and make sure your back stays strong; You can slightly lift your butt for this exercise, as that will also engage your abdominal muscles a bit more.
  • Prone Cobras: Lying on your stomach, arms above your head, slowly raise your head and lean back, while simultaneously moving your hands back, keeping your arms straight, so that you end up in something like a crucifix position. on his forehead. , but with your arms as far back as you can and your back arched and shoulders up and back
  • Bicycle Crunches: Do bicycle movements with your legs, as your upper body rotates to the left first, elbow touches your right leg, and then your right elbow touches your left leg. This is a great exercise that will increase your strength in your oblique muscles, as well as your abdominal muscles.
  • Resistance Band Rotation: With a resistance band held to the left of your body, rotate your trunk to the right with your arms straight holding the handle of the resistance band. Perform series for both sides of the body.
  • Straight Leg Deadlift: With legs straight, hold a barbell or dumbbells, with weight on shins, keep weights in contact with shins, slide up, keeping back straight and abdominal muscles engaged. This is likely to be uncomfortable if you are arching your back; try sticking your butt out as this will help keep your back straight and prevent discomfort.
  • Deadlifts – This is a generally great exercise to be able to do once you have lower back strength. Do not attempt this exercise if you feel discomfort in your lower back. It means that you are probably arching your back; instead, strengthen your back with the other lower back exercises, particularly the stiff-legged deadlift, until it becomes comfortable, as your back can stay straight.

Having a strong lower back through lower back exercises will benefit you in many ways, including reducing injury, preventing back pain, reducing the risk of spinal injury, as well as giving you more energy and potentially less body fat percentage. The added stability gained in the core will really benefit you if you want to continue training and build lean muscle and get six-pack abs.

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