Low Back Extensions

The Low Back Extension exercise is an excellent way to strengthen your lower back muscles. There are many variations to this specific exercise (on the mat, on a machine, on a stability ball, with weights, without weights, etc), but for today we will focus on the basic back extension to ensure that you are progressing gradually and starting correctly.

Movement 1:
Lie on your stomach, arms reached out past your head with palms and forehead on the floor. Tighten your abs. Lift one arm (as you raise your head and shoulders - being careful not to raise your head too high but keeping it in line with your spine) and the opposite leg at the same time, stretching them away from each other. Hold for 10 - 20 seconds. Switch sides and hold the opposite side for the same amount of time. Relax and repeat 5 - 10 times.

Movement 2:
Lie on your stomach with arms reaching out past your head with palms and forehead on the floor. Tighten your abs. Lift both arms and legs off the mat. Hold for 20 seconds and slowly lower to the mat. Repeat 5-10 times.

Note: In the illustration below, the individual's hands are on his/her head, this position is also acceptable, but it is more effective to have your hands reached outward as described above.

Pic from About.com