Lower Back Extension Exercise

This is an excellent exercise for the lower back that is very simple to perform. This exercise requires no equipment and it can be performed almost anywhere, even at your office. Many people neglect to do exercises that focus on your lower back. Your lower back, Erector Spinae, supports your upper body and affects almost every sport and every day activity that you do. It is important that you exercise this part of the body. The lower back extension is probably the best exercise for strengthening your lower back as well as eliminating or preventing lower back pain.

If you sit on a chair all day, you may be experiencing tight or sore back muscles. To eliminate these nagging minor pains, perform this exercise 2-3 times per week consisting of 2 sets of 15 repetitions. This is an exercise also recommended by chiropractors and doctors. I've also seen variations of this exercise done in Pilates and Yoga. If you do constantly have back pains, it is advisable that you consult with your doctor before attempting this exercise.

Method of Performance

Lie down on a mat or carpet with your stomach to the floor, keep your arms and hands flat at your sides and legs extended like in a standing position, but lying down. Slowly raise yourself up from your torso as far as you can go but do not over-extend. Just to the point where you feel comfortable and you are receiving the maximum benefit. Remember to tighten your buttocks when lifting yourself from the ground and concentrate on working the lower back. Now slowly lower yourself back to the floor. Don't forget to breathe. Do about 2 sets slowly consisting of 12-15 reps, 2 to 3 times per week.

Variations

This exercise can also be done on vertical benches or holding onto extra free weights. The exercise done on a vertical bench is much more difficult. Personally, I do not feel that it is necessary to perform this exercise on a vertical bench since doing it on the floor is just as effective and safer. Using a vertical bench may also put undue strain on your back.

For more exercises and video exercise demonstrations, visit PopularFitness.com

About the author:
Peter Kudlacz is the owner of PopularFitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.

---

Pilates Exercises ? Can They Give You The Body Youve Always Wanted?

Pilates exercises are a favorite fitness choice for many people including movie stars like Danny Glover and Gweneth Paltrow, professional dancers, and even some professional baseball players.... Read More

Overcoming Resistance to Exercise

Are You Destined to Sit on the Couch?If someone mentions exercise do you think, "I hate to exercise. There's no way I'm doing that. Exercise is hard,... Read More

Struggling To Keep Your Workout Schedule? So am I!

Sometimes following a fitness program or workout schedule is not quite as do-able as the folks writing the advice make it sound. I suppose the idea is... Read More

Workouts That Travel

A vacation can do wonders for reducing stress levels, but it can derail a healthy fitness regimen. Even some of the most die-hard exercisers find it difficult... Read More

Exercising With Kids -- Tips For Parents

Making exercise a priority is a challenge for everyone. And for parents it can be especially difficult to find time to workout because of the full plates... Read More

Exercise and Heart Health: A Life Giving Marriage

Most people get their health out of a bottle these days, be it a bottle of vitamins or pharmaceuticals. However, with a little effort and dedication you... Read More

The New Lover Approach to Starting an Exercise Program

Approach a New Exercise Program Like a New LoverHow many times have you decided to get back to some type of exercise program? You've bought gear, new... Read More

Get Your Exercise ? Without Actually Exercising

With a few minor adjustments it is possible to get the exercise that is suggested and not go out of your way or spend money at the... Read More

Finding Time to Exercise

Exercising During Commercials I'm getting up an hour earlier these days. At first I said I'd never be able to do it: I was already sleep deprived... Read More

Athletics and Winning

Athletics are pretty cut and dry in one regard; the goal to win. Having been in competitive athletics in a prior life I can certainly attest to... Read More

Lance Armstrong and Exercise - From Denial to Desire!

Press Conference 1996 ? Lance Armstrong On Wednesday October 2, I was diagnosed with testicular cancer. I have been made aware that it has spread to other... Read More

How to Choose a Good Jogging Stroller

If you lead an active lifestyle and you want to include your new family additions in your outdoor activity then you need to consider getting yourself a... Read More

7 Reasons To Start Up With an Exercise Program

Most of us need to follow an exercise program. This is due to the fact that just a minority of Americans exercise in a significant way. Below... Read More

Exercising In Heat

Summer is officially here. Finally you can pack away your jackets and get outside. Summer offers extras hours of daylight and with it the opportunity to spend... Read More

Exercise and Kids: The Difference between Training Children and Adults!

The greatest mistake a person can make when exercising with children is to treat them like little adults. Children are growing and developing rapidly. This means that... Read More

Top 10 Reasons To Exercise In The Morning

If I had to pick a single factor that I thought was most important in a successful exercise or weight loss program, it would be... Read More

When Exercising Right Looks Wrong III (Back)

Hopefully, if you read my last article I got you thinking. Thinking about different ways to train, not necessarily using machines, but using your entire body with... Read More

Exercise & Motivation, Part 2: Overcoming Inertia & Getting Started

In the first article in this series (http://tinyurl.com/8ztbo), we gave you an overview of the stages of change in Prochaska's Transtheoretical model. The first three of these... Read More

Thick Today Is Fat Tomorrow

As we twentysomethings get further along in our twenties, we may start to notice ourselves gaining weight. It sucks, because at one time you could eat whatever... Read More

What is the Best Exercise for Weight Loss?

It is a common misconception that aerobic exercise tones/firms muscles. Actually it accomplishes very little toning/firming. Resistance exercise (weight training) is where real toning/firming of muscles occurs.Doing... Read More

Health Tips For Busy People: Healthy Diet & Exercise In the Office

Many women's lifestyle magazines frustrate us by providing exercise regimens for work and then adding: "You can do this exercise in your office!" What about those of... Read More

Integrating Core Stabilization into Your Workouts

Stabilization is a hot topic in the fitness industry over the past few years. But what is stabilization? Stabilization can be defined as the body's muscular systems... Read More

The Right Exercise Intensity

We've all heard the exercise guidelines that recommend we participate in 30 minutes of moderate intensity physical activity 3-5 times per week. That seems easy enough to... Read More

Monitor Your Body Fat Levels For Results

A very important aspect in really finding out if you're on the right track or not, is to monitor your body fat levels. Go to your local... Read More

Exercise Program

The exercise program you choose depends entirely on your fitness goals. The exercises you will be doing and the approach you take in performing these exercises will... Read More

A 30-minute, Or Less, Full Body Workout

Most people do not have the time to do biceps and back one day, then legs and shoulders the next, then triceps and abdominals the next day.... Read More