9 exercises to strengthen and stretch the lower back Doc Template | pdfFiller (2024)

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Step 1: Start with exercise 1 – Push-Ups. Place your hands shoulder-width apart on the floor and extend your legs behind you. Lower your body until your chest is just above the floor, then push yourself back up to the starting position. Repeat for a set number of reps.

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Step 2: Move on to exercise 2 – Squats. Stand with your feet shoulder-width apart and your toes slightly turned out. Bend your knees and lower your body as if you were sitting back into a chair. Pause, then push through your heels and return to the starting position. Repeat for a set number of reps.

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Step 3: Proceed to exercise 3 – Lunges. Stand with your feet hip-width apart. Take a step forward with your right foot and lower your body down until your right thigh is parallel to the floor. Push through your right heel to return to the starting position, then repeat with your left leg. Alternate legs for a set number of reps.

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Step 4: Continue with exercise 4 – Planks. Start in a push-up position, then lower your forearms to the floor. Keep your body in a straight line from head to heels and hold this position for a set amount of time. Focus on engaging your core muscles.

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Step 5: Move on to exercise 5 – Bicycle Crunches. Lie on your back with your hands behind your head and your knees bent. Lift your shoulders off the floor, then bring your right elbow to your left knee while straightening your right leg. Switch sides and repeat for a set number of reps.

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Step 6: Proceed to exercise 6 – Russian Twists. Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the floor. Twist your torso to the right, then to the left, while keeping your balance. Repeat for a set number of reps.

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Step 7: Continue with exercise 7 – Shoulder Presses. Hold dumbbells at shoulder height, with your palms facing forward. Press the weights straight up overhead, then lower them back down to shoulder level. Repeat for a set number of reps.

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Step 8: Move on to exercise 8 – Bicep Curls. Hold dumbbells with your arms extended at your sides and your palms facing forward. Curl the weights up towards your shoulders, then slowly lower them back down. Repeat for a set number of reps.

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Step 9: Finish with exercise 9 – Tricep Dips. Sit on the edge of a chair or bench with your hands gripping the edge beside your hips. Slide your hips off the edge and lower your body down by bending your elbows. Push through your palms to lift yourself back up. Repeat for a set number of reps.

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Anyone who wants to strengthen their body and improve overall fitness can benefit from these 9 exercises. They are suitable for people of all fitness levels and can be modified to accommodate individual needs or limitations. Whether you are a beginner looking to start a fitness routine or an experienced athlete wanting to switch up your workouts, these exercises can help you achieve your goals.

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