7 exercises for the lower back
Start with both feet hip width apart. Step one foot forward, such as the right foot, until it is on the floor in front of you with the knee at a 90-degree angle. The other knee (left) can rest on the floor. Return to standing by either stepping back, or pushing with your left foot until it is once again level with your right foot. Repeat by stepping out with the left foot and bringing the right knee downwards
Lay on the floor with your knees bent, feet flat on the floor, and the small of your back comfortably supported on the floor. Cross one leg, such as the right one, over the left leg. Using both hands, grip the thigh of the leg underneath, in this case, the left leg, and gently draw both legs towards your chest. Hold for 5 seconds and release the leg so the foot is once more flat on the floor.
Lay on the floor with one knee bent, foot flat on the floor, and the small of your back comfortably supported on the floor, the other leg stretched straight out flat on the floor. Bend one knee. Using both hands, grip the thigh of the raised leg. Support the leg as you try to straighten it. Picture yourself pushing up to the ceiling with your heel. Straighten as far as you can, hold for 5 seconds, then release the leg so it is bent again. Repeat 4 more times on that side and then do the same sequence of exercises with the opposite leg.
Standing next to a wall for balance, and leaning with your right side or holding on to the wall with your right hand, bend your left knee. Reach down your left hand to grip the upper part of your foot around the toe area. Bring the heel of the foot close to the back of the thigh. Try to keep the knees together, with the raised leg parallel to the standing leg, not spread apart widely.
5-Yoga pose: Plank
Plank is like the upward position of a push-up. Don’t let the back sag down or thrust upwards. Keep it as straight as a board.
6-Yoga pose: Dolphin Plank
Instead of resting your weight on your hands, rest it on your forearms and elbows. Again, don’t sag. This is great for a solid core.
7-Yoga poses: Cat and Cow
Start in cow, on your hands and knees, back straight. Arch your head and neck back--pretend to moo. Now move to cat, and think of a hissing cat arching its back angrily. Bring the head down and arch the back. Move slowly back to cow, then to cat, and so on, about 10 times, keeping the movement smooth and steady.