The Fab 5: Essential In-Home Lower Back Strength and Flexibility Exercises

Months after the first major global outbreak, COVID-19 keeps many parks and gyms closed, but don’t let that deter you from getting in some type of movement each day. Exercise makes you mentally and physically stronger, and being as healthy as you can is one way you can help prevent the spread of COVID-19. For peak mobility and strength, it’s especially important to keep your lower back flexible and strong, so we’ve put together our 5 favorite lower back moves, all of which can be done - safely - at home.

1. Abdominal Curls
• Lie back, keep your feet flat on the floor with your knees bent 
• With your hands behind your head or with arms crossed around your chest 
• Raise your shoulders from the floor 
• Breath out while raising your shoulders 
• Hold for 3-5 seconds 
• Repeat with between 8 and 12 repetitions. 
• Do 3 sets 

2. Bridges
• Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart 
• Press the feet into the floor, keeping the arms by the sides 
• Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees 
• Squeeze the buttocks with the shoulders remaining on the floor 
• Lower the buttocks to the ground and rest for a few seconds 
• Do 3 sets of 12 repetitions 
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3. Lying Lateral Leg Lifts 
• Lie on one side with the legs together 
• Keep the lower leg slightly bent or straight 
• Draw the bellybutton into the spine to engage the core muscles 
• Lift the top leg up keeping it straight and extended 
• Hold the position for 3-5 seconds 
• Repeat 10 times 
• Turn onto the other side of the body and repeat, lifting the other leg 
• Do 3 sets on each side 

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4. Cat Stretch 
• Get onto the hands and knees with the knees hip-width apart 
• Arch the back, pulling the belly button up toward the spine 
• Slowly relax the muscles and allow the abdomen to sag toward the floor 
• Return to the starting position 
• Repeat 3–5 times twice daily 

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5. Superman
• Lie face down on the ground and stretch both arms out in front of the body, keeping the legs stretched out and flat on the ground 
• Raise both hands and feet aiming to create a gap between them and the floor 
• Try to pull in the belly button, lifting it off the floor to engage the core muscles 
• Keep the head straight and face the floor to avoid neck injury 
• Stretch the hands and feet outward as far as possible 
• Hold the position for 3-5 seconds 
• Return to the starting position 
• Repeat 10 times 
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By Dipuo Mankheli