If you are one of them who keeps cribbing about back pain, you are not alone! We all know that a strong back is a must have for improving fitness and preventing injury! Of course, a beautifully toned back helps you rock a backless dress, but more than that, your back is involved in practically everything that you do every day – from exercising to lugging groceries to maintaining a good posture. So, working the muscles from your shoulders to your hips is crucial to ease and even prevent back pain. Practice these workouts to strengthen your lower back, core, hips, and glutes. Do it two or three times a week (three sets of each exercise, working up to 12 reps per set) to improve your posture, prevent backaches, and achieve a stronger back.

Follow these exercises for a stronger lower back

Bird dog

Sit on the floor on your knees and your hands under your shoulders. Squeeze your abdominal muscles and extend your right arm and left leg in a way that they both are parallel to the floor. Hold this position for 5 seconds and come back to the starting position. Now, do the same with left arm and right hand.

bird dog pose

Hip bridges

Lay on your back, bend your knees and keep your feet hip-width apart on the ground. Now, squeeze your glutes and lift your buttocks through your heels. Hold this position for 5 seconds and then come to the start position. Do it slow as the slower you do the better benefits you get.

hip bridge


Lie face down with your legs straight and arms overhead; draw your belly button toward your spine to tighten your abs. Contract your glutes, then slowly raise your head, chest, arms, and legs off the floor. Hold this pose for five seconds, then lower to the starting position.

super woman

Opposite Arm Leg Raises

Lay on your stomach and place your arms above your head. Now, squeezing your bottom and lower back muscles, slowly lift your left arm and right leg while keeping your elbow and knee straight. Hold this position for a few seconds before returning to the starting position. Do the same with your right arm and left arm.

Opposite Arm Leg Raises

Prone chest raise

Lie down on your stomach with legs slightly wider than hip-width apart. Bend your elbows and place your palms behind your head. Use your lower back and glutes to lift your chest off the floor. Hold this position for a couple of seconds before returning to the starting position.

prone chest raise

Mid-Back Extension

Lie down on your stomach with your arms either side of your body. Now exhale while lifting your torso off the floor, keeping your head in a low hover. Use your core and back muscles to arch your back. Now inhale while returning to the starting position.

Mid back extension

Now that you know what can make your back super strong, get ready to work your way to a stronger and sexy lower back! Let us know if you find this article helpful in the comments section below. Till then, stay fit, stay happy!

A writer, an avid reader who never settles for anything less than FUN-tastic!



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