Marzia Prince, Healthy Housewife and fitness trainer, shows us a series of exercises to strengthen the lower back. All three exercises start in the same position: lying face down on a mat with your legs extended, toes pointed, hands straight out above your head, while you look down at the floor. The superman is done by lifting your legs and arms slightly at the same time, and holding for a moment before relaxing them back to the ground. Continue doing this for a recommended three sets of 15.
The swimmer is done by raising the opposite arm and leg, then alternating back and forth. The third exercise is like parachute flying. In the same beginning position, bend your knees and point your toes to the sky. Lift your thighs off the floor, then relax. Do 15 reps. These three exercises are great for strengthening your lower back, glutes, and hamstrings.