Lower back exercise

For developing core strength, lower back exercises are a must. While most of the attention goes to ab workouts, lower back exercises are just as important to ensure that the core is developed in its entirety.

If, like most people, you work your abs regularly, it is essential that you also perform lower back exercises - muscular imbalance can be as hazardous as total lack of muscle tone. Consequences of weakness in this area can include:

• Muscle strains, spasms and pain
• Sciatica
• Herniated discs

The principal exercises for this area are as follows:

• Hyper-extension: Lie face down on the floor, ball or bench. With hands behind head or clasped behind back, slowly lift your chest off the floor a few inches. Hold for two seconds, then slowly lower. Repeat ten times.
  
  
• Superman: Performed as before, except that your arms are straight out in front of you (like Superman flying). Raise your arms, chest and legs off the floor and hold for 2 seconds. Lower slowly and repeat. You can also do these one arm and leg at a time - simply raise your chest, left arm and right leg into the air at the same time, hold for 2 seconds, then lower. Repeat using your right arm and left leg.
  
  
• The Bridge: An excellent static exercise. Lie on the floor with knees bent. Draw in your abdominals and raise your butt off the floor, lifting the hips until the knees, hips and chest form a straight line. Hold this position while squeezing the glutes tight. Lower, rest and repeat. Start with 10 x 10 seconds, building up to 3 x 60 seconds. Once this is comfortable, try the advanced version - it starts as above, but once you are in the bridge, raise one foot in the air and support the bridge on one leg only. Hold for five seconds then swap sides. Rest and repeat as above.