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The 14 Best Exercises To Build A Vacuum Tight, Lean, Impenetrable Lower Back

Posted by on Feb 16, 2015 in Back, Exercise Lists, Exercises, Featured Article, Muscle It UP | 4 comments

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Lower Back Exercise 9: Bridges

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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

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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.
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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto

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  • Smekja

    And what about bridge?

  • equa yona

    Thanks, I learned a couple of new moves. Now all I have to do is use them.

  • Claudia

    Can you or someone include the target areas for each exercise just like you’ve done in the past with other exercise lists? Thank you!!