The Best Core & Lower Back Exercises

While you are busy getting through your workday, there is a good chance you will experience tightness in your lower back and possibly some "slouching" of your posture, while becoming increasingly fatigued from doing so much work. For the vast majority of the population, including students, professionals, and those involved in fitness/athletics, the Core and Lower Back are essential components of everyday life. Unfortunately, we do not recognize this until pain or fatigue forces us to pay attention to the Core and Lower Back.

To put this simply, having a strong Core and resilient Lower Back will provide many health benefits, not to mention aesthetics. When your Core and Lower Back are functioning optimally, they will be able to prevent injuries, help with proper posture, increase athletic performance, and make day-to-day activities (like sitting at your desk or lifting bags of grocery) much easier. The real question is whether or not you are taking care of your Core and Lower Back properly.

Also Read: Shoulder Strengthening Exercises 

Importance of Core and Lower Back Strength

• Core strength helps maintain proper posture and overall confidence. 
• Strengthening the lower back prevents injury, alleviates pain and discomfort associated with stiff muscles and chronic pain.
• Core and lower back strength provide the basis for movement. Movement takes place when bending or lifting with the body, and these areas provide the basis for all movement we do every day. 
• Increased energy levels due to enhanced blood flow throughout the body

Your core and lower back are the "command center" of your body. When your core and lower back are strong, every other body movement feels easy. When they are weak, performing everyday movements can become exhausting.

Also Read: Strength Exercises To Improve Your Running 

1.  Plank

· Begin in a prone position, supported by the forearms and toes, with a straight line from head to heel. 
· Maintain this straight line, keeping the core tight, to avoid an unsupported position. 
· Keep this position as long as you can.

Benefits:
· Strengthening of the rectus, transverse and oblique abdominals. 
· Engaging of your shoulders, chest and back to improve posture.
· Developing strength and stability for activities of daily living.

The following is a list of tips & variations for beginner's: 
· Begin with maintaining this position for 20–30 seconds then increase your time.
· Side planks will strengthen the obliques and create stability from side to side.
· Perform shoulder taps while in this position for improved balance and coordination.

Also Read: 7 Ways To Cut Down Calories & Lose Weight

2. Bird Dog

· Begin on all fours, hands under shoulders, knees under hips.
· Keeping your core tight, extend your right arm in front and your left leg simultaneously. 
· Bring the left arm and right leg back to the start/neutral position. 
· Repeat on the opposite side, bringing the left arm and right leg up.

Benefits:
· Strengthens core, hips, glutes and lower back.
· Improves spinal alignment, helps relieve back pain and prevents injury.

Also Read: Isometric Exercises For Full body Strengthening

2.  Glute Bridge

· Lie on your back with your knees bent and your feet on the ground - feet flat.
· Press down through your heels to lift your hips towards the ceiling. 
· Squeeze at the top and slowly lower back down to the starting position.

Benefits:
· Activates all parts of the gluteus maximus, hamstrings and core muscles. 
· Improved hip stability reduces strain on the lower back. 
· Improved posture and improved functional strength. 
· Always keep your knees aligned and do not over-extend your lower back. 
· You can increase resistance by using weights or resistance bands when performing.
· You can do single leg glute bridges for an extra level of difficulty.

Also Read: Resistance Band Exercises

4. Dead Bug

·  Lie on your back with arms extended toward the ceiling and knees bent at 90° (in air).
·  Lower your right arm and left leg toward the floor while keeping your core engaged.
·  Return to start and switch sides.

Benefits:
·  Strengthens deep core muscles (transverse abdominis).
·  Improves spinal stability and coordination.
·  Reduces risk of lower back pain.

Tips & Variations:
·  Keep your lower back pressed into the floor.
·  Move slowly to maintain control and avoid arching.
·  Add resistance bands for progression.

Also Read: Senior-Friendly Balance Exercises

5. Superman

· Rest with the stomach down, with arms together over your head.
· Raise both arms and legs up simultaneously; keeping both arms/legs up for a short period (hold for approximately 1-2 seconds), and return to the starting position.

Benefits: 
The erector spinae muscle group(s), which extend from your tailbone down through your hips, are being used in this exercise.

Improving erector spinal muscle strength by performing this exercise may reduce the risk of injury while performing other heavy-weight lifting tasks.

Tips/Variations:
Do not jerk your arms and legs. Lifting arms/legs should be a smooth motion.
For individuals new to this exercise: Start with one set of lifting arms and legs individually, as they become stronger progress to lifting them together.
Add one extra pulse of movement at the highest point of each repetition of this exercise. 

Quick Comparison

 
How to Build a Routine

You do not have to spend hours in a gym working out to build and improve strength or posture; however, a 15-minute workout that consists of the following exercises can produce positive changes:

Plank 3 x 30-60 second holds, Bird Dog 3 x 10 on each side, Glute Bridge 3 x 12-15, Dead Bug 3 x 10 on each side, Superman 3 x 12. All of the above exercises use your own body weight as resistance and require no additional fitness equipment, making it easy to perform anywhere such as at home, work and even in a busy schedule.

Also Read: The Best Cardio Exercise You Can Do At Home

Final Thought

Your core muscles and lower back provide the structural foundation of your body. Strengthening these areas is essential for freedom from pain and the ability to move confidently through life with energy. If you start to experience signs of slumping or tightening of your back tomorrow, don't ignore it. Take a few minutes, roll out a mat, and provide proper attention to your core and lower back muscles. The best exercise for you is not necessarily going to impress other people; rather, the best exercise will help keep you strong, stable, and ready for daily life.

Your core and lower back muscles provide the support for the rest of your body. If you strengthen these muscles every day, you will not only be able to move better, but you will also enjoy a higher quality of life…

Tomorrow, set aside ten minutes for yourself to do these exercises and notice the way that your posture improves, the energy level increases, and your body thanks you for the care…

Also Read: Compound Exercises For Full body Strength

Follow our Instagram page for the latest updates: badalkhudko