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. 

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.

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.