Back Extension Exercise

If you wish to strengthen your lower back muscles, you should definitely incorporate back extension exercises in your workout routine. The following FitnessVigil story provides instructions for performing these exercises.

Back extension exercises are strength training exercises that strengthen the muscles in your lower back. These exercises provide stability to your back and work effectively in providing relief to the stressed back muscles. These can be performed with or without exercise equipment such as exercise ball or the back extension machine.

• Lie down on your stomach, with your hands under the forehead and palms facing down.
• Lift the chest off the floor. However, make sure that you don't use the glute muscles while doing so.
• Exhale as you come up, and stay in this position for about 3 seconds. Slowly get back to the initial position.

• Perform 15 reps and 3 sets of this exercise.
• You can also keep your hands extended in front of your head and then raise your chest.

• Lie down on your stomach.
• Join your legs together, with the hands on your sides, and palms facing down.
• Lift both your legs off the floor as high as you can, in a controlled manner.
• Exhale as you lift your legs. Make sure that you do not move your upper body.

• Stay in this position for about 3 seconds.
• Lower your legs slowly, and inhale as you relax.
• Perform 15 reps and 3 sets of this exercise.

• You'll need an exercise ball and mat for performing this exercise.
• Rest your stomach on the exercise ball, keeping your knees and toes on the floor mat.

• Place you hands behind your ears. Lift your head and shoulders upwards until your shoulders, hips and knees are roughly in a straight line.
• Return to the starting position. Perform at least 15 reps and 3 sets of this effective lower back exercise.

• Sit upright on a stool, with your feet placed together on the floor, hands at your sides.
• Do not rest your hands on the stool. Start bending slowly, keeping the back straight. Do not bend at the hips.

• Keep bending until you feel a stretch in the lower back.
• Wait for 3 seconds and come back to the starting position.
• Perform 10 reps and 2 sets of this exercise.

• Adjust the machine so as to firmly hook your feet under the foot pads. The pad should be against your upper thigh. Make sure that your back is straight.
• Inhale as you lower your upper body while keeping your back straight.

• Keep moving till your body forms a 90 degree angle. Stay in this position for 2 - 3 seconds.
• Exhale as you move upwards and come back to the starting position.
• Perform 10 reps and 3 sets of this exercise.

The aforementioned exercises must be performed regularly to gain the maximum benefit. These will strengthen your lower back, and keep it relaxed. These exercises will also help improve your posture, thereby lowering the risk of back problems.