5 Little Known Lower Back Exercises To Build Your Core Muscles And Strengthen Your Abs

I have recently become convinced that the best way to work your core and

, consequently, your entire body, is by using a kettle bell. If you are not familiar with this piece of equipment it looks like a cannon ball with a handle and because of its design it is tremendously more versatile than either bar bells or dumb bells.

The fundamental exercise is the swing. This is the exercise that most others are built upon. Simply squat down and pick up a KB between your legs and thrust out with your hips and lower back. It sounds pretty simple, and it is, but it will leave you huffing and puffing in no time. You will really feel it in your lower back and abs.

Bar bells and dumb bells are designed to build maximum strength but KBs are designed to build strength and endurance. Because of this the exercises, and there are hundreds of them, work the entire body and especially the core. They are also very good for building flexibility which is something to be concerned about when exercising the lower back.

Another great exercise is the figure 8. In this exercise you simply pass the KB from one hand to another moving the KB between your legs in a figure 8 fashion. As you pass the KB from one hand to the other stand up and bring the KB to your chest before lowering yourself and passing the KB between your legs again. You will really feel this exercise in your lower back as well as your abs.

Renegade rows are yet another great KB exercise. From the looks of it would be strictly a back exercise. However, when you are doing it you will not only feel it in your back but your abs as well.

The last two exercises are actually best done with a barbell because they are for maximum strength as opposed to strength and endurance which is what the KB is designed to promote.

The deadlift is performed by standing over a barbell and bending down with your eyes forward, your back straight and your butt out. Stand up straight, lifting the weight to your thighs before lowering it and starting again. This exercise is one of the premier lifts for the lower back and, consequently, the abs.

Finally, comes the squat. Standing with the barbell balanced on your shoulders and your toes pointed out squat down as low as you can and come up again. While this is primarily a leg exercise your lower back and abs are intimately involved in maintaining balance.

by: John Kidder

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