I have tried a couple different times trying to do the 100 Push Up Challenge, but I always run into a problem around week four.
My lower back is KILLING me. It’s actually my back (and not my arms) that hinder my progress in that endeavor.
I was reminded of the same pain while I was doing a plank hold for The Shrinking Jeans Olympics. I probably could have kept going if it weren’t for the pain in my back.
Which means one thing and one thing only…time to work on my lower back exercises. Here are 3 that really help me feel stretched and strong and (amazingly) relaxed!
1. Alternating Quadruped Lift Lower Back Exercise
- Place your hands and knees on the ground keeping your back straight.
- Now reach your right arm straight out in front of you and at the same time lift your left leg straight out behind you.
- Repeat this move, alternating sides, for 8 to 16 repetitions.
2. Alternating Superman Lower Back Exercise (This exercise can be done on the floor or using a bosu ball.)
- Lie flat on the floor (or on the bosu ball) with your arms straight out in front of you and palms facing each other.
- Now lift your head and your right arm and at the same time lift up your left leg.
- Repeat this while alternating sides for 8 to 16 reps.
3. The Bridge Lower Back Exercise (This exercise can be done just using your own body weight or you can add additional resistance by using a dumbbell weight.)
- Lie flat on your back.
- Bending your knees, place your feet flat on the floor.
- Now lift your hips and lower back up off the floor, contracting the lower back muscles.
- Repeat this move for 8 to 16 repetitions.
Any one else out there suffer from lower back problems??
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