Dolphins
Description
The dolphin exercise is a rather unorthodox, yet effective way to strengthen the lower back region. Since the exercise is performed using an exercise ball and in somewhat of an awkward position, a high degree of body awareness is required to execute each repetition properly. Because of this, beginners may find the exercise somewhat difficult to perform and should stick with easier methods to strengthen the lower back.
Video
The Dolphin Exercise Video Is Coming Soon!
Execution
- Lie face down atop an exercise ball and roll out on your extended arms until the ball as positioned just above the pelvic region.
- Lift legs from off the ground and move them into an extended position.
- Exhale and elevate the extended legs until a contraction is felt within the lower back region. Briefly hold this position before releasing.
- Inhale and at a controlled speed, lower the legs back down to the starting position described in phase 2.
- Repeat until the desired number of repetitions are completed.
Supermans
Description
This superman exercise - which is appropriately termed “the superman” for the close resemblance to a flying motion that the comic book hero is famous for - is an excellent way to strengthen the lower back without the use of bulky equipment. The convenience of not requiring equipment makes performing the exercise possible when following an at-home strength training program.
Video
The Superman Exercise Video Is Coming Soon!
Execution
- Lie face down on the mat with arms extended overhead.
- Simultaneously elevate the arms and legs until a contraction is felt within the lower back. Briefly hold the position.
- Lower back down to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
The difficulty of the superman exercise can be reduced by elevating only one arm and one leg at a time. For example, the right arm and left leg would elevate simultaneously. The following repetition would then be the left arm and right leg - always be alternating between the two.
