Lower back exercises are very essential to ensure that women don’t suffer from back pain. In this FitnessVigil article, we present some exercises for the lower back, that will help women strengthen their back.
Most of us live a hectic fast-paced life; from morning to night we are busy with work, appointments, meetings and what not. In all this commotion, we hardly get time for ourselves, and we tend to ignore ourselves and our health. Our body needs at least ½ hour of physical activity daily, and we often fail to give it that. This stress and physical exhaustion takes a toll on our body and affects us, especially our backs.
A working woman has to shoulder professional and personal responsibilities at the same time, and this becomes very difficult. With the busy schedule, irregular eating habits, and lack of exercise, our body becomes even more weak and exhausted.
Weak muscles are one of the prime causes of back pain, especially in the lower back. The back is supported by various muscles which include the muscles of the back, abdomen, and buttocks. People nowadays are crazy about getting six pack abs, and hence, they concentrate only on their abdominal muscles. However, most of them forget that great abs come from great back muscles, and they should also concentrate on back exercises.
Best Lower Back Exercises for Women
Most women prefer having a V-shaped body. However, most of them forget that getting a slim waist, toned legs, and broad shoulder muscles depends on a lot on lower back exercises. Dead lifts are great for women who are looking to lose tummy fat. It’s a great exercise for the lower back as it benefits other muscle groups, and is also an excellent exercise for burning calories.
Stand in an erect posture behind the lat pulldown machine and grab the bar with your arms. Now pull the bars to an extent when it touches your thighs; make sure while performing this motion your arms remain straight. This is one of the best lower back exercises with weights and works greatly to strengthen your back muscles.
A highly recommended lower back exercise, hip bridge is easy and very effective. Lie straight on your back in a relaxed position. Make sure your feet are flat and hip-width apart. While lifting your hips, squeeze your butt muscles and bend your knees. Once you have lifted your hips, count till 12 and relax. Perform 5 to 6 repetitions.
Gently pull your abs in and place your hands on hips. Take your right foot forward and make sure your knee is stretched down at a 90° angle. Now go back to the original standing position and do the same with the other leg.
Barbell High Rows
This is one of the best exercises to strengthen the lower back. Stand with your feet slightly apart and your torso bent so that it’s parallel to the floor. Your hands should be at an equal distance while holding the bar, and the shoulders should be pulled back, with the knees slightly bent. Bend the elbows and slowly pull back the bar towards your chest, hold it for a second, and let go slowly. Repeat sets as you desire.
You can do various types of rowing exercises. In most, the main job is done by the shoulder muscles and the support provided by your back muscles. If you exercise in a fitness center, you have various cable machines to perform rows. At home, you can practice these exercises with a resistance band wrapped around a pole.
Lat Pull Ups and Downs
Exercising your back muscles with pull ups and pull downs will ensure a strong back and a trim waist in a couple of months. Women who are new to fitness find these exercises too difficult, but with the latest machines in the market, they have become easier.
Before doing any of the above exercises, you must perform some stretching exercises first. Make sure to consult a doctor if you’ve suffered from a muscle injury or back problem in the past.