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Arthritis Diet and Exercises

How to Get a Stronger Lower Back (WITHOUT WEIGHTS!)

What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Let’s face it. The last time you probably thought about your
low back was when it was hurting you. So today what I want to do is give you four
exercises that you can do in your own home, without any weights at all to help fortify
your back against all future injuries. You see, your low back has to be strong. But not just that. It will never be strong enough unless it gets
the help from your glutes. The glutes are a muscle that will work in
concert to extend your body. One from below and one from up top. But if they’re not working together then you’re
going to be in that situation where you find yourself hurting at some point down the line
when you go to do your big lifts. Somewhere along the way it’s going to betray
you. Let’s cover these four exercises though, because
these are going to be four, quick things that you can do that will help to prevent any of
that from happening in the future. Okay, let’s kick this one off with one that
looks – I get it – a little bit funny, but I promise you it will really, really work. What you want to do here is you want to get
yourself down on the ground and then turn your feet out. This is a frog glute bridge. What we’re doing by turning our feet out is
we’re actually activating the glute medias, an external rotator of the hip. But we want to try to, again, tie all these
muscles together that will influence that extension and influence and tie into the low
back and the glutes itself. So when we get in this position now we lift
up, off the ground. The key here is we’re getting full clearance
of our butt off the ground and you’re not just getting off the ground if you’re squeezing
it as hard as you possibly can at the same time that you’re squeezing the muscles in
your low back. You hold each one of these for five seconds. You’re doing 10 reps for five seconds and
then you move right on to the next exercise here. So now we’re going to stay in this position. We’re still targeting the lower back and the
glutes tougher, but now we’re tying in from – instead of below with the glute medias
– now we’re going to tie in a little from the top down. We’re going to get the lats involved. So you’re going to take your elbows and drive
them really close to your sides, but into the ground. We know that the lats feed down, and in toward
the muscles of the low back into the pelvis. So we can activate them by trying to almost
do a row into the floor. Again, drive yourself up. Contract the low back, contract the glutes,
and then to put that nail in the coffin you want to try to extend one leg out. So again, you focus on not allowing your hips
to drop here and you do it for five seconds on each leg. When you transition between the right leg
and the left leg it’s super important not to allow your pelvis to move, or tip. You go to the other leg, you go five seconds,
you go back and forth 10 times on each leg and then we’re going to turn over on our stomach
to hit the next two exercise. The first one here is actually one of my favorites. It’s called the angel of death because you’re
going to be making nice, little snow angels, but you’re going to be doing them on your
stomach and you’re going to wish that you died about five, or six reps in. What you’re going to do is get flat on your
stomach and a lot of us will do exercises where we lift just the top part up because
we think we’re working our low back. But that is not enough if you’ve been listening
to what I’ve been saying in this video. You need to make sure that the glutes are
involved, too. So those feet and legs have to get off the
ground, too. Not just your toes, but I’m talking about
your toes, your knees, and your thighs. As high up as you can to get that extension
in through the hips, in through your glutes. Now you’re going to take a five second cadence
to move your hands from this overhead position all the way down to your sides. You’re going to go and rotate your hands as
you come up, then you’re going to rotate your hands as you go down, but five seconds to
go from the top to the bottom, and then five seconds to back up to the top. You can see, literally, every muscle in my
back is contracting here to allow me to do this, but most of all we’ve got this really
strong, lengthened contraction in our low back and glutes forcing them to work over
the duration of the exercise, which is what we need to keep this low back nice and strong. Not just here, but when we’re actually doing
our bigger lifts that we tend to focus a lot more on. Finally we end with our pulsed I. With the pulse eye you’re going to stay in
this position where your body looks like and “I”. Your arms are held close to your body, nice
and tight. You’re still in that same position where your
legs are lifted off the ground, your upper torso and chest is lifted off the ground activating
from both the top and the bottom. Now you want to challenge yourself with these
pulses. The pulses are basically done as fast as you
can handle for five seconds. Obviously, the more pulses you get in the
five seconds the more potential it is for your body to fall down to the ground. The more work your body is going to have to
do to prevent that from happening. So for five seconds at a time you pulse your
arms as hard as you can, and then you rest in the contracted position. Then you start over again. Pulse it for five seconds and you rest in
the contracted position. Remember, we’re trying to accumulate time
here. Your low back is going to function much more
as an endurance muscle than it is to function as an overall one rep power muscle. So we need to be able to have, in our training,
the elements that address the longer duration here. So when you do all of these, that’s your routine. How often would you do it? You do it frequently because we want to make
sure that we’re attending to these weaknesses that have built up over a long period of time. You can do this little routine here, it literally
takes five to six minutes. You can do this every single day and you’ll
build up the tolerance to be able to do this for even a little bit longer. The key is this: stop avoiding and ignoring
your lower back. I know it doesn’t get all the attention
of all the beautiful muscles around it, but it is so important to developing all those
muscles in the first place. Guys, if you don’t want to overlook any
important element of your training and you want to start training like and athlete where
everything matters; head to ATHLEANX.com right now and get our ATHLEANX training system. In the meantime, if you’ve found this video
helpful leave your comments and thumbs up below. Let me know what you want me to cover here
in a future video and I’ll do my best to do that. All right, guys. See you soon.

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