it’s simple Forget about your back until it hurts. While some people may be confused about waist training, it is done by strengthening the core.
After all, your core is more than just your abs, it enables movement and supports your spine. The hips are part of this muscle group. But if you’re walking around the gym, chances are you’ll see other athletes doing sit-ups, crunches, and leg lifts to work their core. They focus on targeting the rectus abdominis, the six-pack muscle. For a complete core workout, you should also target your lower back muscles.
“Keeping your lower back strong is very important if you want to build serious strength,” he says. Ebenezer Samuel, CSCS and men’s health fitness director. Many of the major compound movements like deadlifts and squats require lower back strength. The more you focus on this important element, the more you will achieve.
Worrying about back aches and pains can distract people from actually targeting it, he said. David Orty, CSCS and men’s health Advisory Board Member. But if you don’t train this key spot, “the weakest part starts to wear off” and can cause more problems in the long run. Here, Samuel and Otay share her five exercises you can add to your routine to help strengthen your lower back.
5 exercises for your lower back
45 degree extension
3-4 sets of 15 reps
The hips and hips work together and this exercise emulates that. Maintaining some degree of stiffness throughout the spine is important for good hip fixation. Be careful not to round your spine as almost all movement is done through hip and hip extension. “It’s a basic exercise for transitioning your hips from forward bend to extension, but it also plays a big role in many of the other lifts we do,” Otay says.
It is important to distinguish between fatigue and pain sensations in this movement. It is safe and okay to go to work while feeling tired. Because it gives you strength. If you have any aches or pains, consult a professional for an individualized evaluation.
bird dog
3-4 sets of 8 repetitions on each side
Simplicity has value. This is a simple move that may not look like much, but it creates great baseline strength across your hips. This will increase the stability of your entire spine and lower back, ultimately allowing you to be more athletic in other movements. This move “lays a foundation” that can add weight to other exercises in the future, Otay says.
“The goal here is basically to make the movement look easy,” says Samuel. Pay attention to each part of this movement and make sure your hips don’t drop to one side as you extend your leg. Take your time and be conscious of these things.
good morning
3-4 sets of 6-8 reps
“Good Morning” is a twisting movement of the lower back, and loading with a barbell or kettlebell puts a lot of strain on the lower back. As you sit down, your lower back has to work extra hard to keep the weight pushing against your mid-back under control. Similar to Bird Dog, slowly and steadily get a feel for the load weight.
romanian deadlift
3-4 sets of 8-12 reps
Here, things take another leap. You will be able to move more weight and build strength from very light loads. The lowest part of the movement, when you bend your hips back, is when your hips are under the most stress. Stay in this position for a few seconds to get a sense of what your tension is like before standing up, says Samuel. The glutes supply most of the energy needed to drive you back to standing, so you can develop the most strength in your hips in this short amount of time.
kettlebell swing
Aim for 3-4 sets of 30 seconds, 8-10 reps.
Lower back is more than just a slow and steady lift. A lot of quick movements also depend on this. Samuel points out that the hip plays a major role in accelerating (increasing speed) and decelerating (decelerating) flexion and extension of the hips and spine. That’s why kettlebell swings are a great exercise for building the dynamic side of lower back strength.
The weight you’re working on will determine how you approach the set. If you have a light kettlebell, consider doing 30-second workouts instead of aiming for a range of repetitions. If you’re using a heavier kettlebell, only do about 8-10 reps.
Cori Ritchey, NASM-CPT, is the Health & Fitness Associate Editor for Men’s Health and a Certified Personal Trainer and Group Fitness Instructor. You can find more of her work on HealthCentral, Livestrong, Self, and more.
