Lower back exercise is an important component to an overall weight training and/or fitness routine. The lower back muscles are assisting other muscle groups during almost every weight training exercise and need to be very strong to be in this supporting role. It is also necessary to keep these muscles flexible. The lower back muscles are part of your core. The core muscles are the power house of your body and should be a part of every workout. Due to their vital importance to your overall health, you need to know how to use them and train them properly. In this article we will focus specifically on the lower back portion of the core.
Lower back exercises should be done at the end of your training routine due to the fact that they need to assist the prime movers during other exercises. For example, in a traditional squat movement the lower back muscles are firing to help balance the position of the body relative to the Olympic bar which is resting across the upper traps along your shoulders. The prime movers of the squat are the leg muscles while the lower back muscles are the assisters. The squat can be a very fatiguing movement for the legs but also for the lower back. This is why you would not want to fatigue the lower back muscles before you perform the squat.
The appropriate time to perform lower back exercise would be at the very end of your workout. Because the lower back does assist in so many movements, it is not necessary to train it in the same manner you train other body parts. A few safe and effective movements are enough lower back exercise to keep the muscles up to task as an essential part of the core.
Here are a few examples that can be done on a daily basis. Included are a few stretches that are also a good idea to make a part of your daily routine.
SWIMMING
Prone position, arms overhead and legs extended.
Lifting opposite arm and leg, then switch.
Holding each lift for a one count pause.
Face hovering off the surface of the floor, shoulders drawn down, and abdominals engaged.
Do an alternating count of 5 to 10 reps per side.
LOW BACK EXTENTION
Can be done on a hyperextension bench.
Arm position-down at the sides, crossed at chest, or hands behind head
Extend body up to a straight line from hips to head and back down.
Flex spine up into a cat stretch, tucking chin and tail
Hold for one breath and then articulate back to a flat back
Repeat 5 full reps
KNEES TO CHEST
Lie on back and pull knees into chest
Hold 30 seconds
Repeat 2-3 reps
If you currently have back pain or are not on a physician approved fitness program get clearance from your doctor before attempting any lower back exercises. Lower back exercises should only be performed with a healthy back. This lower back exercise routine can be done 3 to 5 days per week. It is also a good idea to have a certified instructor or Physical Therapist watch your form before you do these exercises on your own.
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Traditional wedding dresses are heavy. The fabric itself is heavy and often hot, and then you pile it on in layer after layer, add beading, lace and bows, and it can feel like it weighs a ton! They are so heavy that many women have taken to changing out of their Wedding Dress and into something a little more forgiving.
Strengthening my core will help me wear my Wedding dress all day?
To be able to wear your Wedding dress throughout your ceremony and Wedding Reception, you need to build your core strength - the "core" actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. A solid foundation for movement in the extremities are the muscles that stabilize the shoulder, pelvis and spine. To ensure that you will be able to wear your Wedding Dress and not have it drag you down, you need to make these muscles fit and strong.
What is the best way to strengthen my core for my Wedding?
There are several exercises you can do to strengthen your core muscles, such as:
- Abdominal Bracing -
This is the main technique used during core exercise training. It refers to the contraction of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominus. Be careful not to hold your breath - you should be able to breathe evenly while bracing.
- Plank Exercise
- Side Plank Exercise
- The Basic Push Up
- Back Bridge
- Hip Lift
- Russian Twists
- Squats
- V-sits
- Lunges
- Side Lunges
- Back Extensions
- Push Ups.
Other exercises that will help strengthen your core involve exercise equipment:
- Medicine Balls
- Kettlebells
- Stability Balls
- Balance Products such as the Bosu Ball, balance boards, wobble boards and others
- Dumbbells
With all of these exercises, it would be very easy to harm yourself if you don't execute them properly. Working with your personal trainer is the best way to make sure you don't cause more harm than good.
Both Rob Demaio Demaio & Zach Hunt are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Rob Demaio Demaio has sinced written about articles on various topics from Health, Fitness and Vitamin Supplements. . Rob Demaio Demaio's top article generates over 3600 views. to your Favourites.
Zach Hunt has sinced written about articles on various topics from Fitness, Gym and Personal Trainer. Zach Hunt is a personal trainer and owner of Phy. Zach Hunt's top article generates over 40500 views. to your Favourites.