1. Arch Hold
Start on your belly with your legs straight and arms extended overhead. Lift your legs and your chest to create a banana shape with your body. Stay long and extend your biceps by your ears. Squeeze your butt to create strength and tension along the back body. Hold this position for 30 seconds, rest and then repeat 2–3 more times.
2. Swimmer Kicks
From the arch hold, begin to make small “kicks” with the arms (forward, parallel to ground) and legs (fbackward and parallel to ground). This exercises add dynamic movement to the arch position. Complete 50 repetitions of swimmer kicks.
3. Forearm Plank
From the top of a push-up, or plank position, drop down to your forearms. Drive your forearms down into the floor as you pull your belly button up towards your spine. Engage your legs and squeeze your butt. Hold this position for one minute, rest, then repeat two more times.
4. Bird Dog
Don’t let the name fool you. This exercise is a great practice in balance and core control. From the top of a push-up with your hands underneath your shoulders and your legs strong and core tight, extend your right arm forward as you lift your left foot off the ground. Return to planks and then extend your left arm forward and lift your right foot up. Return to plank. Continue to alternate back and forth between sides for one minute. Rest, and then repeat two more times.
5. Squat
A proper squat requires ankle and hip mobility as well as core, back and glute strength. And it’s for these reasons that this movement made it onto this list. The better our squat, the stronger, more coordinated and healthier our bodies will be. (5)
Start with your feet shoulders distance apart. Turn your toes forward (if ankle mobility is an issue, turn your toes out slightly). Pull your belly button in towards your spine and widen your collar bones. Keep your heels firmly planted on the floor as you bring your hips back and down, and then below the line of your knees. Perform three sets of 20 reps.
Up until now, we have looked at movements that require little to no equipment. The final two movements will require a bit of external weight. Dumbbells, kettlebells or a barbell will work best for both the bent row and deadlift.
6. Bent Row
Start standing with your feet hips distance apart and two dumbbells in your hands, palms facing your thighs. Bend your knees slightly and bow forward as you hinge at the hips. Let your arms hang down towards the ground. Pull your belly button in toward your spine as you widen your chest. Bend your elbows, bring the dumbbells to your outer ribs by drawing your shoulder blade together. Then straighten your arms and return back to the starting position. Perform three sets of 10 reps.
7. Deadlift
Stand with your feet hips distance apart with dumbbells or kettlebells in both hands. Keep your core tight and your chest wide as you bend your knees slightly. Begin to bow forward as you bring the dumbbells to the outside of your mid shins. Your back should be flat, your heels should be down and your shins vertically stacked over your heels. Then, press through your feet and come back up the same way you went down. Perform 10 reps of this movement 2–3 times.
best lower back exercises are: