How To Build Your Lower-Back With These Easy Exercises
Lower back (or lower lumbar) is one of most delicate part of your body which can get injured readily during an accident or fall. Here the word “Lumbar” is extracted from a Latin term “Lumbus,” which means a lion. This word sets for all those people who get wounds while working out on unbridling their internal wild cat and allowing their self-esteem to carry more load than they can handle. Throw yourself in a phase in which you have the worst body shape and you will get to know about the storm of injuries linked with weightlifting.
Reducing the risks of getting severe injuries to your body while strengthening and building your lower back is now possible by considering a few simple exercises that you can perform during your workouts.
Here are three amazingly easy exercises given which can make your lower back stronger.
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1.Good Mornings
- Set a metal bar on some height (such that your height could reach it), using a rack. It should be able to support your body weight
- Take a step underneath the bar and put the back of your shoulders (just below the neck) along it
- Hold the bar with your arms on each side and lift it up the rack while pushing your legs down and flattening the torsos at the same moment
- Take a step away from rack and place your legs with the help of certain support like shoulder-width posture
- Keep your neck straight during this time and uphold the back erected
- Lower the torso in the forward direction by winding the hips until it gets parallel with ground
- Raise the torso backward to the initial position
- Perform four sets with 15 to 20 reps
2.Deficit Deadlift
- Initiate by standing on a platform, which should have height of 1 to 5 inches
- You should be sure that your feet must be apart equal to hip width
- Bend your hips equal to the shoulder width to hold the bar and allow your shoulder blades to prolong
- Lower your hips and curve the knees until your shins start touching the bar
- Lean forward while keeping the chest straight and back curved. Start lifting the weight up by your heels
- As the bar passes near the knees, pull it back strongly while bringing the shoulder blades together as you move your hips forward
- Lower the bar by curving the hips and taking it to ground
- Perform three sets with 10 to 15 reps
3.Hyperextensions
- Lie down on your hyperextension bench while keeping your face downwards
- Make sure that your upper thighs are lying parallel to the wide pad while leaving enough space for your waist to bend
- Keep your body straight, cross your arms in front of your face
- Start leaning forward gently near the waist as far as you can while keeping your back straight
- Keep leaning without curving your back until you get a nice stretch on the hamstrings and you can’t go further without bending your back.
- Raise your torso gradually back to its starting posture without curving the backbone
- Perform four sets with 15 to 20 reps
