By Fuquan Eric Wall

Discover 5 Quick & Easy Exercises To Strengthening Your Lower Back 1

Disclaimer
This report has been written to provide information to help you
strengthen your lower back and other core muscles. Every effort
has been made to make this information as complete and
accurate as possible. However, there may be mistakes in
typography or content.

Also, this report contains information on strengthening your lower

back only up to the publishing date. Therefore, this report should
be used as a guide – not as the ultimate source of information on
the topic.

The purpose of this report is to educate. The author does not

warrant that the information contained in this report is fully
complete and shall not be responsible for any errors or omissions.

The author shall have neither liability nor responsibility to any

person or entity with respect to any loss or damage caused or
alleged to be caused directly or indirectly by this report.

Copyright © 2018 - Coach Eric.

All rights are reserved. No part of this report may be reproduced

or transmitted in any form without the written permission of the
author.

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About the Author

Fuquan Eric Wall is a Corrective Exercise Specialist and
Performance Enhancement Specialist. He plays the role of
Manager and Head Beast-Mode Coach at Gymkata Personal
Training LLC.

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Discover 5 Quick & Easy Exercises To Strengthening Your Lower Back 3

Table of Contents

• Introduction Page 4

• Exercise 1 – Push-Ups Page 5

• Exercise 2 – Bird-Dog Page 6

• Exercise 3 – Cobra Page 7

• Exercise 4 – Hip Bridge Page 8

• Exercise 5 – Bent-Knee Windshield Wiper Page 9

• Conclusion Page 11

• Resources Page 12

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Discover 5 Quick & Easy Exercises To Strengthening Your Lower Back 4

Introduction

The information provide on this report is designed to help you

strengthen the muscles of your back. You’ll learn five exercises
with specific techniques behind them. Some of the benefits that
you’ll receive as a result of performing these exercises
consistently are:

• Reduce back pain

• Improved posture
• More energy
• Better balance
• Increased functional strength

For optimum results, perform these exercises at least 3 times a

week consistently for 12 weeks.

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Discover 5 Quick & Easy Exercises To Strengthening Your Lower Back 5

Exercise 1 – Push-Ups

Push-Ups train your muscles to work together and become

stronger. To do a push-up your arms, shoulders, chest, back abs,
and even your legs – and all the joints that move when those
muscles move – need to activate to complete the move.

If done effectively, your body will naturally become stronger.

This will, in turn, strengthen the muscles of your back. The
muscular tension created during a push-up creates a stronger
barrier for the entire back. However, the technique is key.

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Discover 5 Quick & Easy Exercises To Strengthening Your Lower Back 6

Exercise 2 – Bird-Dog

The bird-dog exercise targets the intrinsic core stabilizer

muscles. You work on those little stabilizer muscles in your core
to help you move more powerfully and teach yourself to start
using your hips more, your lower back less, which reduces lower
back pain.

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Discover 5 Quick & Easy Exercises To Strengthening Your Lower Back 7

Exercise 3 - Cobra

The cobra exercise targets the erector spinae, a group of

muscles that extend from the base of the skull to the sacrum
(tailbone). It decreases stiffness of the lower back while
strengthening and stretching the muscles of arms, shoulders,
chest, and abdominals.

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Discover 5 Quick & Easy Exercises To Strengthening Your Lower Back 8

Exercise 4 – Hip Bridge

The hip bridge exercise targets the muscles of the posterior

chain (glutes, hamstrings, erectors). Whether it’s daily activities
or high-intensity workouts, the quadriceps (opposing muscle of
the hamstring) usually takeover and do most of the work.

Unfortunately, this pattern results in tight IT bands, which

can lead to knee and back pain because the dominance of one
muscle over another can lead to injury. Add this to your routine to
avoid this common scenario.

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Exercise 5 – Bent-Knee Windshild Wiper

The bent-knee windshield wiper is a calisthenics and pilates-

inspired exercise that primarily targets the abs as well as the
groin, hip flexors, lower back, obliques, and quads. All these play
a vital role in supporting and strengthening the spine. What I love
most about this exercise is the circulation that it creates
throughout the hip and low back region

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Discover 5 Quick & Easy Exercises To Strengthening Your Lower Back 10

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Conclusion

For immediate relief, set a goal to perform these exercises on a

consistent basis. I recommend a minimum of 3 times a week for
12 weeks. Give it a period of time. Perservere throughout all of
the weeks. I wish you all the success. For additional tools, click
the link below.

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Recommended Resource

If you like the information here, click the here for another level of
information.

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