How to Strengthen the Lower Back and Hips

A strong back and hips will help to prevent injury and stress to the lower back, and can relieve aches and pains. This is beneficial for everybody, but becomes even more important for people who spend hours working at a desk or in front of a computer.

Instructions

Difficulty: Moderate

Cobra

1. Lie on your stomach on a flat surface and assume a position like you are going to do push-ups.
2. Push your body up slowly with your arms, holding your pelvis in position on the flat surface. Don't strain your back by raising your body more than is comfortable.
3. Hold the position for 6 seconds.
4. Slowly lower your body to the starting position. Repeat about six times.

Superman

5. Lie face down on a flat surface. Hold your legs together and extend them straight.
6. Your arms should be extended on the flat surface, straight out from your head.
   Breathe evenly throughout the exercise.
7. Lift your arms and legs towards the ceiling simultaneously, forming a gentle curve with your body.
8. Hold the position while you slowly count to 30.

Bridge

9. Lie on your stomach on a flat surface. Hold your legs together and extend them straight out.
10. Lift your torso and put your elbows on the flat surface where your shoulders were.
11. Flex your feet and push your toes into the flat surface.
12. Tighten your body and left yourself up onto your elbows and toes, keeping your legs and body straight. Keep your hips in a comfortable position. Don't raise them too high or let them drop too low.
13. Hold the position for a few seconds. Do the exercise daily, increasing the time slightly each time.

Tips & Warnings

• Consult your health care provider before beginning a new exercise program.