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The Workout Music Friday Five-Pack, V30 — Drake, Audien, Lady Antebellum, and Tove Lo[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
[WOTM, 08/2015] Chisel Out Your Abs With The Oblique Obliterator Workout Gauntlet[C]hip, chip, chip away. When people think of gorgeous, tight, lickable abs, the six-pack muscles (aka the rectus abdominis) immediately jump into mind. They're glamorized by every Hollywood... -
Olivia Munn Is An Absolute BEAST In Combat Training Video For X-Men: Apocalypse [Video]A video posted by Olivia Munn (@oliviamunn) on Aug 1, 2015 at 11:15am PDT [Y]ou should be VERY, very scared of Olivia Munn. At least while she's training for her role as Psylocke—a... -
The Coke Effect: What Happens In Your Body After Chugging A Can Of Coke [Infographic][P]ssssssssh, how bad can an itty, bitty 140 calories really be? Not that it's mind-blowing whatsoever—we've been hating on soda hardcore for years—but if that 140 comes straight from a... -
The Workout Music Friday Five-Pack, V29 — Kaskade, Meek Mill, Major Lazer, & Martin Garrix[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
Upgrade Your Lettuce Game — Boost Your Nutrient Intake 3000% With This Two Second Salad HackImage: Epicurious [W]hat if we told you one mindless—and laughably easy—nutrition hack could boost your vitamin K, vitamin A, and vitamin C intake by over 3000%, and your potassium, calcium,... -
The Degree #GetMoving Challenge Week 4 — Push Yourself To Exhaustion With Crunch-Jump Rope Uber Supersets*This article originally appeared in Men's Health and was adapted for Lean It UP. [D]IPSET, DIPSET, DIPSET. We're halfway there. If you've been moving vigorously and maxing out over the... -
10 Naked World Class Athletes Dish On Body Image & Feeling Awesome In Your Own Skin [PHOTOS][O]ne size doesn't fit all. Want a little explosive inspiration to light up your week? Look no further than the lineup of world class athletes gracing the pages—completely au naturel—of... -
The Degree #GetMoving Challenge Week 2 — MAX OUT Your Body With Explosive Lunges, Push Ups, & Squats*This article originally appeared in Men's Health and was adapted for Lean It UP. [A]aaaaaaaaaaaand we're off. After a relatively simple week one—walk 12,500 steps/day—the Degree... -
[WOTM, 07/2015] SHRED UP Your Body Outdoors With The Bodyweight Hyperburner Workout Circuit[G]ET OUTSIDE. We adore the gym and love crushing weights just as much as anyone. It's basically a second home. But let's get serious for a second — it's July and it's GORGEOUS outside.... -
Washington Nationals' OF Bryce Harper Is Straight SHREDDED In ESPN's 2015 Body IssueImage: ESPN “You’re growing up and you go, ‘I want to be on the front of a Wheaties box, I want to be on the front of a Topps card, you want to be on the Body Issue” —... -
The Workout Music Friday Five-Pack, V28 — Flo Rida, Drake, Afrojack, & Dillon Francis[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the...
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The 14 Best Exercises To Build A Vacuum Tight, Lean, Impenetrable Lower Back
Lower Back Exercise 6: Bent-Over Barbell Rows
How to:
Video Demo — Bent-Over Barbell Rows
- (1) Hold a barbell in front of your body with an overhand grip slightly wider than shoulder width apart.
- (2) Tighten your core, straighten your back, and drop your torso down to 45º — pinch your lower back and keep it TIGHT. Use your entire core to stabilize your body.
- (3) Powerfully contract your back and biceps, and pull the barbell upwards into the top of your core. Hold for 1s and return down to a full extension.
Lower Back Exercise 7: Resistance Band Bent-Over Rows
How to:
Video Demo — Resistance Band Bent-Over Rows
- (1) Stand over a resistance band, sit back into your hips, and drop your torso down to 45º. Hold the handles with your palms facing in (neutral grip) — make sure there’s adequate tension at the bottom of the movement (when your arms are extended).
- (2) Squeeze your lower back, pin your elbows into your sides, and pull the bands up into the middle section of your core. Hold it at the top for 1s and release down to the bottom.
Lower Back Exercise 8: Squat Cable Rows
How to:
Video Demo — Squat Cable Rows
- (1) Stand at a cable station with a rope or handle attached. While holding the cable in front of you, squat down and keep your lower back flat — this is your starting position.
- (2) Powerfully ascend, extend your back up, and row the cable into the lower part of your abs. Hold the squeeze for 1s.
- (3) Slowly lower your torso, squat back down, and repeat.
Lower Back Exercise 9: Bridges
How to:
Video Demo — Bridges
- (1) Lie on the floor with your knees bent and arms on the floor.
- (2) Tighten your core, squeeze your lower back, contract your butt, and powerfully thrust upwards. SQUEEZE your lower back and really keep your torso elevated at the top.
- (3) Hold the up position for a few seconds, return to the ground, and repeat.
Switch it up by varying the tempo, holding for shorter/longer at the top, or adding a weight over your lower abs.
Lower Back Exercise 10: Birddogs
How to:
Video Demo — Birddogs
- (1) Start on the ground on your hands and knees.
- (2) Simultaneously kick your right leg out and extend your left arm forward — you should form a straight line with your body. Squeeze your lower back at the top.
- (3) Hold at the top for a few seconds, return back to the ground, and repeat for the opposite side.
Pages: Exercises 1-5 | 6-10 | 11-14
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Bryan DiSanto
Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Latest posts by Bryan DiSanto (see all)
- The Workout Music Friday Five-Pack, V30 — Drake, Audien, Lady Antebellum, and Tove Lo - August 14, 2015
- [WOTM, 08/2015] Chisel Out Your Abs With The Oblique Obliterator Workout Gauntlet - August 13, 2015
- Olivia Munn Is An Absolute BEAST In Combat Training Video For X-Men: Apocalypse [Video] - August 3, 2015
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Lean It UP is a web community that touches all ends of the fitness spectrum. We regularly publish workout plans, nutritional analysis, product reviews, supplement advice, recipes, and other related content that can help inform and educate on the most effective, practical ways to improve fitness levels, aesthetics, and overall health. We want to help YOU build your own perfect body -- hop on for the ride. 
