Start position. Lie supine with the knees bent and the feet flat on the mat and hip-width apart. Interlace the fingers behind the head, the bend the elbows so they point sideways. Tilt the chin slightly down toward the chest.

Exhale. Slowly curl the head and upper trunk up, as shown in the main muscle illustration, so that the scapulae lift off the mat while the back portion of the waistline establishes contact with the mat. Pull in the abdominal wall further, deepening the forward curved position of the trunk.

Inhale. Pause.

Exhale. Slowly lower the trunk and head to return to the start position. Repeat the sequence 10 times. 

Lie facedown on the floor with your legs straight and your arms next to your sides, palms down.

Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor.

Simultaneously rotate your arms so that your thumbs point toward the ceiling. At this time, your hips should be the only parts of your body touching the floor. Hold this position for 60 seconds. 

1. Start position. Lie supine with the knees bent and the feet flat on the mat and hip-width apart. Place the arms by the sides with the palms facing down. Focus inward, and consciously relax the neck, shoulders, and lower back muscles while maintaining a neutral pelvic position.

2. Exhale. Draw the abdominal wall inward, and slowly curl the pelvis and lower, middle, and upper back sequentially off the mat.

3. Inhale. Lift the upper trunk slightly higher to form a straight line on the side of the body running through the shoulder, pelvis, and knee as shown in the main muscle illustration.

4. Exhale. Slowly lower the trunk, articulation each vertebra, to return to the start position. Repeat the sequence 10 times. 

Assume a pushup position with your arms completely straight.

Rest your shins on a Swiss ball.

Your body should form a straight line from your head to your ankles.

Without changing your lower-back posture, roll the Swiss ball toward your chest by pulling it forward with your feet.

Pause, then return the ball to the starting position by lowering your hips and rolling the ball backward. 

1. Start position. Perform rollover with legs spread to get into position with the legs overhead and approximately parallel to the mat.

2. Exhale. Twist the lower trunk so that one side of the body comes closer to the mat. Both legs shift to that side as the trunk and legs begin to lower as shown.

3. Inhale. Circle the legs down on that side, across center, up on the opposite shide as shown in the main muscle illustration, and then overhead to the center start position.

4. Exhale. Shift the lower trunk and both legs to the side opposite that used in step 2.

5. Inhale. Circle the legs down that side, through the center, and up the other side, returning overhead to the center start position. Repeat the sequence three times on each side, six times in total,, alternating sides with each exhale. 

Lie on your side with your knees straight.

Prop your upper body up on your left elbow and forearm.

Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.

Raise your hips until your body forms a straight line from your ankles to your shoulders.

Breathe deeply for the duration of the exercise.

Hold this position for 30 seconds (or as directed). That’s one set.

Turn around so that you’re lying on your right side and repeat. 

1. Start position. Lie prone, resting on the forearms with the upper trunk lifted off the mat. Position the forearms so the upper arms form an approximately 90-degree angle with the trunk. Hands are on the mat next to each other, fists clenched. Legs rest on the mat straight to the back and together, feet gently pointed.

2. Inhale. Lift both legs about 2 inches (5cm) off the mat. Bend one knee so that the heel comes toward the buttocks with brisk dynamic. See the main muscle illustration.

3. Exhale. With the same brisk dynamic, straighten the bent knee as you bend the opposite knee so that the opposite heel comes toward the buttocks as shown. Repeat the sequence 10 times on each leg, 20 times in total. 

Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands.

Your body should form a straight line from your shoulders to your ankles.

Brace your core by contracting your abs as if you were about to be punched in the gut.

Hold this position for 30 seconds-or as directed-while breathing deeply. 

Grab a dumbbell and hold it with both hands above your right shoulder.

Rotate your torso to your right.

Swing the dumbbell down and to the outside your left knee by rotating to the left and bending at your hips.

Reverse the movement to return to the start.

Complete the prescribed number of reps toward your left side, then do the same number on your right side, holding the dumbbell over your left shoulder. 

Great lower back exercises you can do at home with minimum equipment.

Lower Back Exercises at Home

Ball Lower Back Strengthener

Primary Muscle Group: Low back

Muscle groups worked in this exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.

Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball and place both hands on the floor in front of you. Extend your legs behind you and balance upon the balls of your feet.

Execution: Lift your left leg as high as you can while exhaling. As you lower your leg, inhale. Then repeat with the other leg. It's important to keep your torso stable and prevent wobbling. Alternate legs after completing all repetitions.

Comments: You'll notice that the ball will try to shift as you lift and lower your legs - this forces your abdominal muscles to stabilize your torso. Remember to pull your navel in and up towards your spine.

Dumbbell Good Mornings

Position the dumbbells to your sides. Keep your head up, back straight and your knees slightly bent. Bend at the waist and lean forward until your upper body is parallel to the ground. Pause briefly then return to the starting position. Do not allow muscles to relax before next repetition.

Lie face up on the floor wth your arms straight out from your sides, palms facing up.

Raise your legs off te floor so that your hips and knees are bent 90 degrees.

Brace your abs and lower your legs to the right as far as you comfortably can without lifting your shoulders off the floor. 

Every good workout routine should contain some type of lower back exercises. Strengthening your lower back helps stabilize your core area. Below are 3 good lower back exercises you can do at home or at the gym.

3 Good Lower Back Exercises

1. Straight Arm Bar Pulldown

Stand with knees slightly bent and feet in a comfortable position. Grip bar with hands slightly wider than shoulder width (standard grip). Keeping back straight, bend forward from hips. Keep elbows fixed, maintaining a slight bend. Stand in good body alignment (abs tight, chest up, back straight). Squeeze together (retract) shoulder blades. Using a controlled motion, keeping elbows fixed, lower bar toward body. Contract lat muscles fully without compromising form; avoid bringing shoulders forward. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.

2. Seated Cable Row (Inner Grip)

Grip bar with hands at shoulder width (inner grip). Sit in good body alignment (abs tight, chest up, back straight). Place feet firmly on foot plates with knees bent. Squeeze together (retract) shoulder blades while, in a controlled motion, pull handles toward you bringing elbows back as far as possible while keeping forearms in line with resistance (cable/belt). Contract lat muscles fully without compromising form. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.

3. Barbell Deadlift

With the loaded bar on the floor, stand close to the bar with your feet a little narrower than shoulder width apart. Bend at the knees and grip the bar about shoulder width with one palm facing in and one palm facing out. Get into a squat position. Keep your head up and the bar close to your shins. Drive through with your legs as you lift the weight up until you are standing in an upright position with your back locked. Keep the bar close to your body and squat back down, lowering the weight to the starting position. Do not allow muscles to relax before next repetition.

Sit on the floor with your knees bent and your feet flat.

Hold your arms straight out in front of your chest with your palms together.

Lean back so your torso is at a 45-degree angle to the floor.

Brace your core and rotate to the right as far as you can.

Pause, then reverse your movement and twist all the way back to the left as far as you can.