Exercise is necessary to keep fit and strong. For the bones and muscles to stay strong and flexible it is necessary for you to exercise regularly. It is common for us nowadays to live an inactive life which is the reason why most of us face the problem of pain in the lower back. Special exercises to keep lower back are there to help you get rid of this problem slowly.
Lower back exercises are to be done slowly to avoid any injury. These exercises also help in strengthening this area of the body. Lower back exercises should be incorporated as a daily part of life. Given below are few exercises that can help those in getting rid of back pain and strengthen this area of the body.
1.Knees up: To do this exercise, lie down on the floor or firm surface. Now lift the right knee towards your chest, while keeping left leg straight, clasp it with both the hands. Press the knee to the chest gradually. Keep in this position for about thirty seconds before returning to original position. Do the same for other leg. About 5 to 10 repetitions should be performed for each leg.
2.Hip Rolls: First lie flat on the back on floor. You should bend your knees with your feet placed on the floor flat. Make sure that the knees are together. With your palms facing towards the ceiling, spread your arms at the height of shoulder on the either side.
Moving your knees to the left while turning your head towards the right position and keeping shoulders flat against the floor, stay in that position for few seconds before returning to original position. Do the same for the other side. 5-10 repetitions should be performed for each side.
3.Hip lifts: Lie on the floor on your back with knees bending and feet flat on floor, slightly far apart. The hands should be placed on floor with palms on the floor. Lift your hips as high as you can while squeezing gluteal muscles. Stay in this position for about 5 to 10 seconds and return to original position slowly. About 5 to 10 repetitions should be performed for this exercise. When performing this exercise make sure that your breath normally.
4.Back Hyperextensions: Lie on floor on your stomach. Now, try lifting right arm, left leg and head as high as you possibly can. Stay in the position for about 5 to 10 seconds before returning to original position. Do the same for other leg and arm. Do 5-10 repetitions and try to breathe normally throughout the exercise.
Finding the perfect Workout Routines takes time and effort. These best workout routines is a great place to start if a person is interested in flat abs. The P90X workout routines is also another workout that will help develop flat abs.
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