Lower Back Exercises – Awesome Back Workout Plan – No Equipment Needed

With obesity at an all time high and financial budgets tight; it is important to find a way to manage weight gain without putting out too much money. Enter body weight training. Body weight training or body weight exercises are a way of strength training that does not use dumbbells or weights but instead uses body weight as the resistance.

Defined simply, these are the types of exercises that people remember doing in their younger years; the jumping jacks, the push ups and the lunges. Put together this group of exercises can be called calisthenics. In calisthenics the body weight is used as the resistance to strengthen the muscles. This is especially true in people prone to lower back pain and injury. Body weight exercises for the lower back are extremely important to help strengthen back muscles to avoid lower back injury.

Using body weight for resistance has many advantages. For example these types of exercises require no equipment. This makes them affordable. In some cases it may necessary to use commonly found items, like a chair, a pull up bar or a sturdy box. Another advantage is the fact that body weight exercises are easily changeable to suit the end goal. That is that they are adaptable to fitness levels. The best part of performing body weight exercises for the lower back they can be done anywhere and at any time and with minimum fuss.

No Equipment Workout for the Lower Back

Start the session by doing a warm up. Warm up exercises don’t have to be complicated; it can be as simple as walking in place. The warm up gets the blood flowing and increases the body temperature in preparation for the exercises for the lower back. Body weight exercises should only be performed in short bursts; about 30 seconds for each repetition. The length depends on the level of conditioning the person doing the exercises has.

Start of with the simpler exercise such as the “Superman”. In this exercise imagine the “Superman” pose as he flies through the sky; arms outstretched and feet help horizontally behind the torso. Assume this position while lying face down on the floor. Pick your arms and feet up off the floor and hold that position for up to 30 seconds while relaxing and focusing on breathing during the exercise.

The second exercise is almost like the previous one. The main difference is that instead of having your hands outstretched in front as in the “Superman” position, the hands are bent at the elbow; this position is like that of a “Parachuter” during free fall. The elbows are bent and shoulder blades squeezed together. Slowly raise feet and head off the floor. Hold the position for up to 30 seconds.

Ab Crunches are good to developing abdominal muscles whilst the reverse of an ab crunch can help use body weight to strengthen lower back muscles. Lie on your back with your hands by your side; palm down. Bend and lift your knees bringing then up towards your face. Hold the position for up to 30 seconds.

Another great body weight exercise for the lower back is the “back bridge”. Start by lying on your back, knees bent and hands palm side down stretched by your side. Tighten your butt muscles and raise hips off the floor. Make sure that a straight line is formed from your shoulders down to your knees. Hold the position for up to 30 seconds.

There are many different body weight exercises for the lower back, choose the ones that suit your goals and lifestyle. As with any other exercise programs, it is important to check with your doctor before you get started. Not only will body weight exercises help strengthen your lower back but they may get you moving towards a healthier lifestyle.

Tag: lower back exercises

Category: Posture Exercises