Home Fitness 10 Best Lower Back Calisthenics Exercises for Beginners 2023

10 Best Lower Back Calisthenics Exercises for Beginners 2023

by Shah Nawaz
Lower Back Calisthenics Exercises

Introduction

Lower back pain is a widespread ailment, caused by poor posture, injury, stress and chronic conditions. Calisthenics exercises may help strengthen your core, increase flexibility and relieve any associated discomfort. Calisthenics exercises use your own body weight as resistance so no gym membership or equipment is necessary they’re fun and challenging and can be performed anywhere and at any time! In this article you can discover 10 top lower back calisthenics exercises you can try at home or outdoors.

What are calisthenics exercises?

Calisthenics exercises are bodyweight exercises that use your weight as resistance. Calisthenics exercises can help develop strength, endurance, flexibility and coordination without needing equipment. There are six categories of Calisthenics exercises: upper body pushing/pulling exercises; lower body pulling and pulling exercises; core and balance exercises.

  • push ups
  • pull-ups
  • dips
  • squats
  • burpees

Calisthenics lower back exercises can help improve both your fitness and health in numerous ways. Not only is this fun and challenging to do anywhere and at any time minimal equipment is needed and space.

Why are calisthenics exercises good for lower back?

Calisthenics exercises can help your lower back by strengthening muscles that support it, improving posture and broadening range of motion. Lower Back Calisthenics Exercises may also reduce pain and injury risk by correcting muscle imbalances and improving blood circulation; yet when performing them you must always do them using correct form and technique so as to minimize stress on the lower back; warm up before beginning and stretch prior to each lower back calisthenics exercise to prevent stiffness or soreness afterward.

Benefits of Lower Back Calisthenics Exercises

Lower back calisthenics exercises offer numerous health and fitness advantages. Here are just a few benefits:

  • Strengthening core muscles that support your spine and pelvis can be an effective way to alleviate lower back pain, improve posture, improve balance and stability and help with overall balance and stability.
  • Flexible and mobile exercises can improve flexibility and mobility, relieving stiffness in your lower back. An agile back can also lower injury risks while expanding range of motion.
  • Blood circulation and oxygen delivery to your lower back muscles is increased, speeding the healing process while simultaneously decreasing inflammation and soreness.
  • Endorphins, natural painkillers, and mood enhancers may help reduce stress and anxiety that aggravate lower back pain.

10 Best Lower Back Calisthenics Exercises

Here are 10 lower back calisthenics exercises you can do without equipment. Be sure to warm up first, stopping if any pain or discomfort arises, modifying exercises as desired to meet your fitness level and flexibility level, aiming for 2-3 sets of 10-15 repetitions on each exercise, and resting for 30 seconds between sets.

Bird Dog

Bird Dog

This exercise works your lower back, core, glutes, and shoulders. Exercise helps strengthen balance and coordination.

Steps:

  • Begin on both hands and knees, positioning your hands beneath your shoulders and your knees below your hips.
  • Engage your core, and maintain your spine in a neutral position.
  • Straighten out both arms and legs until they are horizontal with the floor.
  • Hold for several seconds before returning to starting position.
  • Repeat with your left arm and leg.
  • Do 10-15 repetitions on both sides.

Upward Facing Dog

Upward Facing Dog

This exercise targets your lower back, chest, abdomen, and hip flexors for stretching purposes while opening up both chest and shoulder areas.

Steps:

  • Start by lying on your stomach with legs extended and toes pointed backward.
  • Place both hands atop of each shoulder with elbows tucked close to your body.
  • Pressing palms against the floor, lift your upper body from its foundation while simultaneously extending your arms and arching your back.
  • Keep your legs straight and press tops of your feet into floor.
  • Look up or slightly forward without straining your neck.
  • Hold for 15 to 30 seconds, then lower yourself back down.
  • Perform 3 to 5 repetitions.

Superman

Superman

This exercise strengthens your lower back, glutes, hamstrings and upper back while improving posture and alignment.

Steps:

  • Lie on your stomach with your legs extended and your arms stretched overhead.
  • Engage your core, and keep your neck balanced.
  • Raise both arms and legs from the floor as high as possible to form a U-shape with your body.
  • Hold for several seconds before slowly lowering yourself down again.
  • Do 10-15 times.

Downward Facing Dog

Downward-Facing Dog

This exercise targets your lower back, hamstrings, calves, and shoulders for stretching purposes. It also decompresses your spine and relieves tension.

Steps:

  • Assume a hands-and-knees position with hands under shoulders and knees under hips.
  • Spread your fingers wide and press your palms into floor.
  • Tuck your toes beneath and lift your hips up and back, straightening both legs and arms.
  • Attain the floor by pressing your chest towards your thighs and reaching your heels toward it.
  • Place your head between your arms, looking directly towards your navel or between your legs.
  • Hold for 15 to 30 seconds before bending your knees and returning to the starting position.
  • Repeat three to five times.

Dead bug

Dead bug

This exercise targets your core, lower back, hip flexors, and glutes for an all-encompassing workout.

Steps:

  • Relieve stress by lying flat on your back with your arms stretched above your chest and legs bent at 90-degree angles.
  • Engage your core and press your lower back into floor.
  • Slowly lower both arms and legs until they meet just above the floor while remaining straight.
  • Retire to the starting position, and repeat with your right arm and left leg.
  • Alternate sides for desired number of reps or time.

Hollow body hold

Hollow body hold

This exercise is similar to the dead bug but more challenging. Exercise that targets all core and lower back muscles as well as shoulders and legs.

Steps:

  • Rest on your back with arms extended above your head and legs stretched straight out in front of you.
  • Engage your core and lift both shoulders and legs off of the floor to form a gentle curve in your body.
  • Make an effort to remain in this position as long as possible, pressing your lower back against the floor.
  • Breathe deeply and relax your neck.

Bridge pose

Bridge pose

This exercise targets your lower back, hips, chest, and glutes while stretching and strengthening the hamstrings and core.

Steps:

  • Once on your back with knees bent and feet flat on floor hip-width apart, sit up.
  • Place both arms by your sides with palms facing downward.
  • Engage your core and glutes, causing your hips to rise off of the floor in an uninterrupted line from shoulders to knees.
  • Hold this position briefly, squeezing your glutes at the top.
  • Slowly lower your hips back to floor and repeat.

Glute bridge

This bridge pose is designed to strengthen both your glutes and hamstrings.

Steps:

  • Arrange yourself on your back with knees bent and feet flat on the floor at hip-width distances.
  • Add extra support for your hips by placing a folded towel or pillow beneath them.
  • Engage your core and glutes, lifting your hips off of the floor in an attempt to form an uninterrupted line from shoulders to knees.
  • Hold this position for a few seconds, squeezing your glutes at top.
  • Slowly lower your hips back to floor and repeat.

Cat Cow pose

Cat-Cow pose

This yoga pose helps increase spine mobility and relieve tension in your lower back, neck, and shoulders.

Steps:

  • Begin on all fours with both hands under your shoulders and both knees under your hips.
  • Inhale and arch your back, lifting your chest and tailbone. Look up slightly.
  • Exhale and wrap your back, pulling in your chin and tailbone.
  • Look down at floor.
  • Repeat this movement for desired number of reps or times, following rhythm of your breath.

Locust pose

Locust pose

This exercise is another yoga pose which strengthens your lower back, glutes, hamstrings and upper back muscles.

Steps:

  • Put yourself into a relaxed state on your stomach with arms at your sides and forehead resting against the floor.
  • Engage your core and glutes, and try lifting as high as you can without straining any part of your body, such as your head, chest, arms or legs from the floor.
  • Keep them straight and parallel to floor. Look down at floor or slightly ahead.
  • Keep this position for several seconds, and breathe deeply.
  • Slowly lower yourself back to floor and repeat.

Conclusion

Lower back calisthenics exercises can strengthen your core, increase flexibility, and alleviate back pain easily and effortlessly! Try these 10 best lower back calisthenics exercises now to see how they can transform your health and fitness! For optimal results consult your physician prior to beginning any new fitness regime if you have medical conditions or injuries that necessitate exercise regimens.

FAQ

What are calisthenics exercises?

Calisthenics exercises involve exercises that use your bodyweight as resistance, typically without equipment but sometimes using pull-up bars and dip bars as well. Calisthenics exercises can target all major muscle groups including your lower back.

Why are calisthenics exercises good for lower back?

Lower Back Calisthenics exercises can strengthen muscles improving posture and decreasing the risk of injury while increasing flexibility and range of motion in your lower back.

What are benefits of lower back calisthenics exercises for beginners?

Lower Back Calisthenics exercises provide a great starting point for newcomers looking to start exercising, as they're low impact and easily modified for any fitness level. Learning them quickly is also easy plus you can do them anywhere without equipment!

How do I choose right calisthenics exercises for beginners?

Beginning your calisthenics training right is paramount when choosing calisthenics exercises as a beginner. Focusing on exercises that target all major muscle groups in your lower back calisthenics exercises would also prove useful.

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