Rachel’s Diet Pills Reviews Blog

The lower back is one of the most neglected areas when it comes to working out. Granted that a few people will notice your lower back especially if you  clearly have a tummy that needs a little shaping up, but working  out the lower back is especially important  if you want to exercise all the muscle groups in your body  or if you want to get rid of lower back pain.

Here are some exercises to get your started.

Lying-Leg Raises
Do this by lying flat on your back on a mat or anything that not too hard but firm. With your arms at the sides and your legs fully stretched out, raise both of your legs so that they are perpendicular to the floor, hold for five seconds, and slowly lower back down without letting your legs touch the ground.  Do this with your abdominal and back muscles controlling your movements the whole time.

Back Extension
Start by lying prone on the floor, as if you are getting ready to fall asleep on your stomach.  Place your arms straight past your head, and slowly raise your head, shoulders and upper back off the floor until you create a comfortable arch with your back. Hold the position for three to seven seconds, and then slowly lower your upper body back down. Turn your head to one side and take deep even breaths to relax, and then repeat.

The Knee to Chest Exercise
Lying flat on your back, slowly lift one knee until it touches your chest. Hold the position for thirty seconds, and then do the same for the other leg. Do this ten to fifteen times.

Hip Rolls
With your body flat on the mat and your knees bent, cross your arms over your chest turn your trunk to the right as your kneed go the other direction in a twisting motion.  Allow your knees to relax as they go down. Bring your trunk and knees to the center, and turn your trunk in the other direction and the knees on the opposite direction to the trunk.

Cat and Camel
Kneel down on all fours with your head straight so that your gaze is towards the floor. Allow your trunk to sag as you feel your back arching down and as you lift your face up. Then round your back as you contract your abdominal muscles inwards with the top of your head lowering towards the floor.

Hip Extension
Still on all fours and gazing straight in front of you, bring one knee towards your head as your head lowers to meet it, then extend the head up and straighten your leg out towards the back so that your leg is parallel to the floor. Hold for 2 seconds, then go back to the starting position and repeat ten to fifteen times.

When done properly, these exercises will strengthen and tighten the muscles on your lower back as well as help you maintain an erect posture. Perform these exercises once a day at your own pace, making sure that you do not feel any unusual pain or discomfort.