This exercise involves lying face down on a mat or bench with a resistance band attached to your feet and hands. You then lift your upper and lower body off the ground simultaneously, engaging your lower back muscles. This exercise helps to strengthen and tone the muscles in your lower back.
Type
Strength
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Strengthens lower back muscles
- Improves posture
- Increases flexibility in the spine
- Helps prevent lower back pain
- Engages core muscles for added stability
How to perform
- Start by lying face down on a mat or flat surface with your legs straight and your arms at your sides.
- Place a resistance band around your lower back, just above your hips, and hold onto the ends of the band with your hands.
- Engage your core and glutes to lift your chest and legs off the ground, keeping your neck in a neutral position.
- Hold the contraction for a few seconds, then slowly lower back down to the starting position.
- Repeat for 10-15 repetitions, or as many as you can do with proper form.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary