What’s your weak spot? Is it your biceps? Maybe your calves? Your abs? Most people have a weak lower back. The lower back contains several muscle groups that are integral to every movement the body does and is often overlooked in workouts.
Lower back pain is one of the most common health issues in adults. An Australian study found that four out of five people will experience lower back pain at some point in their lives.
Perfect Female Lower Back: Exercise Motivation and Inspiration
Your lower back muscles are not built for size. They are built for stabilizing and supporting your spine. A strong lower back is vital to live pain free and have freedom of movement in your daily life.
Strengthening your lower back muscles also helps with balance. Often, people focus on their limbs and not their core leading to a “strong limbs/weak core” scenario. Your lower back muscles make up the posterior portion of your core. If you train your legs and glutes more than your upper body and core, you could increase your chance of specific injuries or conditions simply because some muscles cannot deal with the strength imbalances.
Best Workouts for Women: Good Routines, Great Results
Low back pain sends millions of people every year to doctors, chiropractors, massage therapists, and pain clinics. If you are experiencing back pain currently you should talk to your doctor before starting any new exercise routine. Exercising an aching back is the last thing you want to do. On the flip side, a strong lower back can relieve lower back pain in the long run.
For lower back muscles to be visible, you need a low body fat percentage. To reveal abdominal and other core muscles, most women need to reach a body fat percentage of 16 to 19 percent. The leaner you are the more likely your muscles will show.
How to Get the Perfect Lower Back
When it comes to your lower back, you goal should be to strengthen your lower back for muscle balance and injury prevention. The erector spinae are the primary muscle group that people refer to as the lower back. The latissimus dorsi muscle is another back muscle that can be classified as a lower back muscle as it extends from the lower back up to the shoulders. When working your lower back, it is important to start conservatively to reduce risk of injury.
Stretching is essential to good health, especially for your lower back, which can easily become stiff and sore. Don’t forget to stretch your back (and whole body) after your workout, but never go so far that you feel any sharp pain or discomfort.
Exercises to Get a Beautiful, Toned Lower back
The superman is an excellent no-load exercise to work your lower back. Start by lying face down with your arms fully extended above your head. At the same time, raise your arms, legs, and chest off the floor and hold for a count of two. Slowly begin to lower your limbs back to the starting position.
The bird dog is a popular spinal stabilization and core exercise that has been shown to be a simple and effective movement to reinforce proper spinal alignment and core activation. Start in the all-fours position with your knees under your hips and hands under your shoulders while looking at the floor. Keep your spine neutral and tighten your ab muscles. Slowly extend your right leg behind you while reaching your left arm forward. Focus on keeping your hips and shoulders square without arching your back. Hold for a count of five. Slowly return to the starting position and switch sides.
Trainer Tip: If the classic bird dog starts to feel too easy, try doing the bird dog on a bench or a Bosu ball.
The stiff-leg deadlift is an intermediate-level strength exercise that works the lower back, glutes, and hamstrings. You’ll need a barbell for this exercise. Remember to start with light weights and add more as you build more strength. Most barbells weigh about 45 pounds alone. Stand with your body straight and your feet about shoulder-width apart. Slightly bend your knees. Grasp the barbell with your palms facing down and lift to standing position. This is your starting position. Lower the bar to the top of your feet by bending at your hips. Always keep a slight bend in the knees as you descend. Lift the bar back to the starting position by extending at the hips until you are standing upright again.
Trainer Tip: If you have any lower back injuries or currently experience pain or discomfort, do not try the stiff-leg deadlift.
Many women forget to work their lower backs at the gym, but it is a very important muscle group to tone as those muscles stabilize and support your spine. A strong lower back will keep you strong and beautiful for years to come.
1. Amy Schumer
She’s the girl with the lower back tattoo…
2. Lea Michele
In her recent Shape magazine cover shoot, Lea said she’s addicted to SoulCycle and CorePower.
3. Priyanka Chopra
Priyanka looks stunning in this flowy backless dress on the NYC streets.
4. Jen Sinkler
A strong lower back helps prevent back pain and improves your posture.
5. Miley Cyrus
Stretching can help relieve tension in the lower back. Or you could just turn yourself into a human pretzel like Miley.
6. Minka Kelly
Minka loves being active. This summer she did her first Spartan Race with several of her former Friday Night Lights co-stars.
7. Carmen Electra
This curvy model has her own line of aerobic striptease DVDs and professional home pole dancing kit to help you keep in shape.
8. Heidi Klum
Heidi prefers playing with her kids than working out in the gym.
9. Kristen Bell
Stand-up paddleboading requires lots of arm and core strength. I think Kristen Bell nailed it.
10. Kate Bosworth
Kate shows off her toned back on the beach.
11. Nude Yoga Girl
Yoga is a great way to stretch and tone your lower back muscles.
12. Heidi Powell
With the help of her daughter, Heidi Powell stretches her lower back and hamstrings every Sunday night. That’s a tradition we like.
13. Linn Lowes
Personal trainer and gym junkie, Linn Lowes, knows that deadlifts are good for a strong lower back. Check out that back!
14. Mona Heep
London-based yogi, Mona Heep, provides great online yoga classes that can help release lower back tension.
15. Nicole Perr
Pumps & Iron blogger, Nicole Perr, is helping women around the country get in shape with her great strength and cardio circuit-style workouts.
16. Jennifer Lopez
Jen keeps her entire backside toned with lots of dancing.
17. Dakota Fanning
SUP is a great workout for your core and arms. And, you can’t beat the views.
18. Lisa Rinna
She may be known for her lips, but at 53 years old, Lisa Rinna is wowing us with her whole body. You go girl!
19. Zoe Saldana
Even with a busy filming schedule, Zoe Saldana takes a break to find her Zen.
20. Ronda Rousey
A strong back looks great in anything.
21. Julianna Hough
We love that Julianne Hough and her man are creative with their workouts!
22. Stacy Keibler
Pregnancy can cause lower back pain in many women, it’s important to stay active and stretch throughout your pregnancy.
23. Cassey Ho
Pilates is an incredible form of exercise that will strengthen every muscle in your body.
24. Demi Lovato
Put in the work and you’ll see the results.
25. Jessie Delgado
Sometimes you just need to get outside and exercise.
26. Dara Torres
Swimmers have incredibly strong backs from swimming miles in the pool daily.
27. Alice Beaven
Deadlifts, when done properly, are an excellent exercise that targets your lower back muscles.
28. Misty Copeland
While most of us will never bend like Misty, stretching is very important in lower back health.
29. Jen Selter
Check out Jen’s back muscles.
30. Simone Biles
Simone and her teammates are the epitome of strength.