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Lower Back
The back muscles are often overlooked in weight training; yet they are largely responsible for a nice straight posture. The following exercises require little in the way of exertion; and they are extremely effective in protecting you from the dreaded “oh my back” cry.
Breathe naturally and keep your abdominal muscles contracted during each of these exercises (cough, feel the contraction, and maintain it). Remember to stretch your lower back area when you are finished!
Spider Smash
Starting Position: Lying on your stomach on the floor with your forehead resting in your palms and your legs extended, bend one leg at the knee. The bottom on your shoe should be facing the ceiling. Slowing press your foot to the ceiling, as if you were going to smash a spider with the sole of your shoe. Your knee will only rise slightly off of the ground. Work up to 10 repetitions with each leg.
  
Opposition Reach
Starting Position: Lie on your stomach on the floor with your forehead resting on the back of one hand. Extend your other arm and your legs. Slowing reach forward and slightly up with one arm while lifting the opposite leg slightly up from the hip. Hold this lifted position for a count of 5 and return to starting position. Reverse sides. Repeat up to 10 times on each side. You only need to raise your arms and legs a couple of inches off the ground for this to effectively strengthen your lower back.
 
Pelvic Lift
Starting Position: Lie on your back with your knees bent, feet flat on the floor, and arms relaxed at your side. Contract your abdominal muscles and raise your hips off the floor until they are aligned with your knees and shoulders. Hold this position for about 15 seconds, breathing naturally and deeply. Return to the starting position. As you improve, try extending one leg at a time while in the raised position.
 
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