Build your low back
Many people have low back problem because they have a lack of strength and control in the lumbar muscles; these muscles have to work in synergy with the others muscles of the posterior chain.
Most machines are not effective to do that because the muscle works in isolation.
One of the best exercises I use is the reverse hyper on a stability ball:
Lie on the ball, put your hand on the floor and transfer progressively your bodyweight forward. Raise your legs as high as you can and keep control up and down: the tempo of the movement has to be slow. You’ll feel a great work in the low back muscles and buttocks. You’ll need to feel your stabilization with the stability ball, it means more deep muscles are activated.
Do a few sets of 5 to 8 reps, take 1 minute pause to recover and stretch.
Too many people forget to strengthen the low back; be aware that working only the abdominals is not enough, you have to work for the right muscular balance to get a strong and functional core.
More resources:
Healthy back workouts
Abdominal workouts
Most machines are not effective to do that because the muscle works in isolation.
One of the best exercises I use is the reverse hyper on a stability ball:
Lie on the ball, put your hand on the floor and transfer progressively your bodyweight forward. Raise your legs as high as you can and keep control up and down: the tempo of the movement has to be slow. You’ll feel a great work in the low back muscles and buttocks. You’ll need to feel your stabilization with the stability ball, it means more deep muscles are activated.
Do a few sets of 5 to 8 reps, take 1 minute pause to recover and stretch.
Too many people forget to strengthen the low back; be aware that working only the abdominals is not enough, you have to work for the right muscular balance to get a strong and functional core.
More resources:
Healthy back workouts
Abdominal workouts
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