Deadlifts work on your lower back, hamstrings, upper thighs, and hips and add s to your core stability and improves your posture. To do the deadlifts, keeping your knees bent and arms straight, hold the barbells or dumbbells on each hand. Bend your hip joints forward and lower the barbell/dumbbells as far as possible. Make sure you keep the weights close to your legs, you do not curl up your back and it remains straight. Keep your spine neutral with lower back arched and shoulders down. Squeeze your glutes and pull yourself up. Follow 2 to 3 sets of 10 reps.
This exercise is the best exercise to strengthen your upper and lower back muscles, it helps to maintain upright position, supports spine and pelvic bones. This exercise targets your glutes and hamstrings. Lie on your stomach, straight on the floor and stretch your arms out. Raise your arms and legs simultaneously of the ground, like 6 inches above the ground level, you should contraction in your lower back muscles. Engage your belly button, keep looking straight on the floor to avoid straining your neck. Hold the position for two to three seconds and return back to starting point. Follow 2 sets of 10 reps.
Hyperextensions are also termed as back extensions and they help to increase muscle mass, train your lower back particularly the exterior spinal muscle. Hyperextensions also strengthen your upper legs and activate your core. This exercise is performed on hyperextension bench or apparatus. To do this exercise, position yourself on the bench (Roman Chair) facing forward. Cross your arms in front of your chest and lower your upper body down. Bend your torso making it perpendicular to floor and return back to starting position and repeat the complete motion. Follow 2 to 3 sets of 10 reps in the beginning and as build up, increase to 3 to 4 sets 15 reps. To add an extra edge, grab some weights while doing this exercise.
Russia twist strengthens the rectus abdomens, inter and external obliques and your lower back. To do this exercise, lie down on the floor with your legs bent at the knees. Elevate your upper body so that your body forms a V shape. Extend your arms in front of you, perpendicular to your torso and clasp your hands. This is your starting position. Twist your torso to right and bring your parallel to floor. Hold the contraction for one second and return back to starting position and twist on to other side with the same technique as applied on your right side. Make sure that you follow correct breathing technique. Breathe out as you rotate to the side and breathe in as you return back to center. To add resistance you can hold weights as you advance in this exercise.
This exercise helps to stretch and lengthen your spine. It also helps to stretch your thighs, ankle and hips. This pose is excellent pose for heal ing and relaxation. Spread an exercise mat on floor and kneel down on it. Sit on your heels and with your knees hip width apart. Bend forward and bring your torso between your thighs as breathe out. Place your head on the mat and stretch your arms on in front of you and make sure they are in line with your knees. Stay in this pose for 20 to 30 seconds and release from the pose and breathe in deeply.
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