Anyone know any lower back exercises?

[Haiw]

I managed to think of and / or find some decent exercises for most parts of my body, but I still haven't really come up with any good lower back exercises. So: anyone know any lower back exercises that can be done right at your home without any tools, equipment or accesories as I'm not that rich... I'd really appreciate it.

[California Joe]

The one where you lay face down, put your arms out ahead of you and then raise your arms and legs off the ground slowly and hold it as long as you can.

[Jack Mehoff]

just bend over

[duck]

Quit sleeping on a bed and get a good futon.

[EvanL]

What california joe said is a good idea. Try this one as well though. Tie a rope or something around your mattress and put your lower body in it. Make sure its a tight fit. Lay on your belly with your upper body, waist up, hanging off the bed. Now move your upper body down and up and down and up. Its sort of like a reverse sit up.

[NcDeuce]

The one where you lay face down, put your arms out ahead of you and then raise your arms and legs off the ground slowly and hold it as long as you can.

Yeah, just don't flop like a dead fish though...some of the people in PT do that, pisses me off.

Do glute hams...you lay face down on this machine and bend your body in a 90 degree position to as for up as you can go...hard to explain.

http://graphics.ocsn.com/photos/schools/orst/nonsport/s-c/Glute-Ham1.jpg

If you are already in good shape, you can start off by doing the glute ham excercise holding a weight...start w/ 25 lbs or so and move up as you get stronger. ;)

[NcDeuce]

Just don't forget to work the chest and abs if you're gonna work the back!

[EvanL]

The one where you lay face down, put your arms out ahead of you and then raise your arms and legs off the ground slowly and hold it as long as you can.

Yeah, just don't flop like a dead fish though...some of the people in PT do that, pisses me off.

Do glute hams...you lay face down on this machine and bend your body in a 90 degree position to as for up as you can go...hard to explain.

http://graphics.ocsn.com/photos/schools/orst/nonsport/s-c/Glute-Ham1.jpg

If you are already in good shape, you can start off by doing the glute ham excercise holding a weight...start w/ 25 lbs or so and move up as you get stronger. ;) Yeh thats a pic of the exercise i was trying to describe only with a machine. If you have access to a gym near you or even one of these in your home (lucky bastard) do as the pic shows.

[NcDeuce]

be done right at your home without any tools, equipment or accesories

I constructed a makeshift one out of wood/books/cushions until I got a workout set for a gift.

[Merik]

Get something like a basketball and do the ol crab position with your lower back directly on it and roll up and down.

[stateofequilibrium]

***.. hard nasty ***.

[papasmerf]

just bend over

rofl

[Haiw]

Thanks for the input. My abs and chest are top-notch...that was why want to work on the lower back; it feels like it's 'falling behind'. I'll try some of the exercises you gave me, and maybe improvise my own glute ham machine :)

[HooyahCQB]

http://www.combatstretching.com/ go halfway down the page and you'll see Matt Furey doing a gymnastic bridge. Although do back bridges if you know how.

[11F5S]

You need:
1. A Dump Truck with 5 yards of sand.
2. A long handled shovel.
3. A contractor's wheelbarrow.

What you need to do:

Monday: Shovel the sand out of the truck into the wheelbarrow and then dump the sand on the ground 50 feet from the truck. Repeat until the dump truck is empty.

Tuesday: Shovel the sand ito the wheelbarrow and then into the dumptruck: Repeat until all 5 yards are in the truck.

Wednesday: Repeat Monday's exercises.

Thursday: Repeat Tuesday's exercises.

Friday: Repeat Monday and then Tuesday's exercises until finished.

Saturday: Rest

Sunday: Pray for someone to steal the dump truck before Monday morning.

[Haiw]

rofl
That's not exercising your back...that's breaking your back :lol:

And I don't have a truck and sand :(

[California Joe]

11F5S is Coolhand Luke.

[Trigger]

No, he's just cool. :D