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Strengthen Your Lower Back ~ Action Plan

Let’s get your lower back stronger! This beginner-friendly routine only takes approx 20 minutes. Incorporate it into your weekly exercise regimen and you’ll be on your way to a stronger back in no time! Hope it helps! 😊 By default, the exercise time duration is set to 30 seconds and 12 reps but don’t worry, you can easily customize it to fit your needs. Once saved, look at the top right: 1 - Click the ‘more button’ (it’s the three dots) 2 - Click ‘Update targets’ 3 - Overwrite with yours

  • 20 minutes
  • Beginner
  • Lower Back

Interests

Mobility Posture Calisthenics Strength Over 40's

Anatomy

Equipment

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Body weight

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Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

All fours

First, get down on all fours. Each group will have you in a primary position to which each exercise is based on.

Cat Stretch
Beginner
Upper Back | Lower Back
Set Time (s)
1 30
Rest - 00:10
2 30
Rest - 00:10
Bird Dog
Beginner
Abdominals
Set Reps
1 12
Rest - 00:10
2 12
Rest - 00:10
Bird Dog (Legs Only)
Beginner
Lower Back
Set Reps
1 12
Rest - 00:10
2 12
Rest - 00:10

Laying on your stomach

Get ready to transition! From all fours, lower yourself to the floor. Just like that, you’ve moved into the next primary position.

Superman (Alternating Arm/Leg)
Beginner
Upper Back | Lower Back
Set Reps
1 12
Rest - 00:10
2 12
Rest - 00:10
Superman
Beginner
Lower Back
Set Reps
1 12
Rest - 00:10
2 12
Rest - 00:10
Opposite Arm Leg Hold
Beginner
Upper Back | Lower Back
Set Time (s)
1 30
Rest - 00:10
2 30
Rest - 00:10

Laying on your back

From laying on your stomach like a superhero, flip yourself over so your back is on the floor. Efficiency at its finest!

Lower Back Flexibility
Beginner
Lower Back | Pelvic Floor
Set Time (s)
1 30
Rest - 00:10
2 30
Rest - 00:10
Knee to Chest Stretch
Beginner
Hamstrings | Glutes | Lower Back
Set Time (s)
1 30
Rest - 00:10
2 30
Rest - 00:10
Lower Back Roll Stretch with Feet Raised
Beginner
Lower Back
Set Time (s)
1 30
Rest - 00:10
2 30
Rest - 00:10

Final exercise

Let’s finish strong with some glute bridges! From laying on your back, bring your heels in towards your tailbone. We’ll tower the reps so you start low and end high.

Glute Bridge/Bodyweight Hip raise
Beginner
Glutes | Pelvic Floor
Set Reps
1 8
Rest - 00:10
2 10
Rest - 00:10
3 12

Created by

Leon Ward’s BurnIt
Personal trainer

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