Top 5 Calisthenics Exercises for a Stronger Lower Back

Published by ROVFIT | 07.28.2023

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Whether you’re a calisthenics athlete, a bodybuilder, or someone who is not really into fitness, these exercises are going to make your lower back muscles stronger and improve your brain-muscle connection regardless of your level of fitness. You can do it whenever and wherever you want because they all are bodyweight exercises and you don’t need any equipment.

So, here are 5 lower back exercises only with your body weight:

1. Superman Pose

The Superman pose is a fundamental calisthenics exercise that targets the entire back, especially the lower back. To perform this exercise, follow these steps:

Lie face down on a comfortable mat with your arms fully extended in front of you.
Simultaneously lift your arms, chest, and legs off the ground, creating a "flying" position.
Keep your gaze forward, engage your glutes and lower back muscles, and hold the position for 10-15 seconds.
Slowly lower back to the starting position and repeat for 3 sets of 10-12 reps.

2. Bridge

The bridge is another exceptional calisthenics exercise that targets the lower back and core muscles. Here's how to perform it correctly:

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your palms flat on the ground beside your head, with fingers pointing towards your shoulders.
Pressing through your palms and feet, lift your hips off the ground until your body forms a straight line from shoulders to knees.
Squeeze your glutes and hold the bridge position for 20-30 seconds, focusing on engaging your lower back.
Gently lower your hips to the ground and repeat for 3 sets of 8-10 reps.

3. Bird-Dog

The Bird-Dog exercise not only strengthens the lower back but also enhances overall stability and balance. Follow these steps to perform the Bird-Dog:

Start in a tabletop position with your hands directly under your shoulders and knees under your hips.
Extend your right arm forward while lifting your left leg straight back.
Engage your core and hold the position for 5-10 seconds, ensuring your back remains stable.
Return to the starting position and switch to the opposite arm and leg.
Complete 3 sets of 12-15 reps on each side.

4. Cobra Stretch

The Cobra Stretch is a rejuvenating calisthenics exercise that not only strengthens the lower back but also promotes flexibility. Here's how to perform it effectively:

Lie face down on the floor with your palms flat beside your shoulders.
Slowly lift your upper body off the ground, using your lower back muscles, while keeping your hips and legs on the floor.
Hold the position for 15-20 seconds, focusing on stretching your abdominal and lower back muscles.
Gently lower your body back to the starting position and repeat for 3 sets of 10-12 reps.

5. Flutter Kicks

Flutter kicks are an excellent calisthenics exercise to activate and strengthen the lower back muscles. Follow these steps to perform flutter kicks correctly:

Lie on your back with your arms by your sides and palms facing down.
Lift your legs slightly off the ground, keeping them straight and together.
Begin kicking your legs up and down in small, quick motions while engaging your core and lower back.
Continue the flutter kicks for 30-45 seconds, maintaining control and avoiding arching your lower back.
Rest for a moment and repeat for 3 sets of 20-25 seconds each.

Conclusion:

While doing these exercises, you should focus on your form, try to feel the muscle groups you are working on, and be slow. By doing these exercises properly, you will have stronger and healthier lower back muscles and improve your brain-muscle connection.