Exercises to Strengthen Your Back

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When your back muscles feel tight, you can do some toe touches to stretch the muscles and improve flexibility. Stand with your feet hip-width apart. Raise your arms over your head and reach as high as you can. Bend over from the waist and try to touch your toes with your fingertips. Hold the stretch for a few seconds and return to an upright position. Repeat this exercise 5 to 10 times to really stretch the back muscles and strengthen your core.

Hip lifts strengthen your lower back and leg muscles. Lie on your back with your knees bent and your arms at your sides. Place your palms flat on the floor and press your shoulders against the floor. Squeeze your abdominal muscles and your buttocks and then lift your hips toward the ceiling. Hold the position for 10 to 20 seconds and then relax. Repeat this exercise 10 times.

The lunge is an exercise that works your back, abs and leg muscles. Stand up straight with your feet slightly apart. Put your hands on your hips for stability and then take a giant step forward with one leg. Keep the other foot planted firmly on the floor. Slowly lower your upper body straight toward the floor until your forward legs forms a 90 degree angle. Hold the position for a few seconds and then push back with your forward leg to the upright position again. Repeat the lunge 5 to 10 times on each side. This exercise will also improve flexibility and balance.

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