4 Awesome Exercises for your Lower Back and Total Core & Playlist Preview

So here are few things you can do to really strengthen and/or rehabilitate any back injuries or issues as I talked about earlier this week.  To ensure complete core training, throw the below exercises into your mix of your current routine if you already have a program and if not, its never too late to begin a physical training program.

#1 - Plank - This is most likely in everyones workout.  If it is not, definitely throw this in the mix.  Planks are excellent for not only building abdominal strength, but are great for strengthening those lower back muscles.

- You should start off by completing 3 sets of a 30 second plank holds.  Eventually working your way up to 1 minute holds. 

#2 - Seated Medicine Ball Trunk Rotation - Single dumbell, medicine ball or weight plates are all options for using a piece of resistance equipment;  select a weight that will be challenging.

- You should start off by completing 3 sets of a 30 seconds of seated trunk twists.  Eventually working your way up to 1 minute twists.  To make it more challenging, try holding your legs off the ground.

#3 - Prone Back Raises (On Floor or Swiss Ball) - This is good for building back strength in your Erector Spinae, which are the muscles that run straight down you spine, keeping you disks in place.

- To ensure you getting a thorough workout with this exercise, try holding each extension when you are in the up position for 5 - 10 seconds, raising your chest of the ground or medicine ball.  Complete 3 sets of 10 repetitions.

#4 - Knee Rollers - While laying in a supine position (laying flat on you back), Bring your feet off the ground and keeping your knees at a 90 degree angle and both arms out to your side.  While keeping your shoulder blades to the ground and your knees together, roll them side to side very slowly, controlling the movement with your core.  This works your complete core, front, back, and side to side.

- You should start off by completing 3 sets of a 30 seconds of knee rollers.  Eventually working your way up to 1 minute of rollers.  


For you intense people out there, I posted my PLAYLIST for the workout I have planned tomorrow.  ENJOY!!!!!
Youth of the Nation by P.O.D.
Amended by Mudshovel
Worth Dying For by Rise Against
Knife Party by Deftones
30/30 - 150 by Stoner Sour
Passenger by Deftones
When Worlds Collide by Powerman 5000
Make Yourself by Incubus
Blind by Korn
Alive by P.O.D.
Slaughtered by Pantera
Under by Filter
Be Somebody by Kings of Leon
Revenga by System of a Down
Ain't Talkin' bout Love by Van Halen
High by Jimmie's Chicken Shack
That Smell by Lynyrd Skynyrd
Under the Knife by Rise Against
Not Falling by Mudvayne
Deep Inside by Incubus
I Hate Everything About You by Three Days Grace
The Pride by Five Finger Death Punch
Hot for the Teacher by Van Halen
My Own Summer [Shove It] by Deftones
Get Up! by KORN featuring Skrillex
With You by Linkin Park
Tush by ZZ Top
Liberate by Slipknot
Arrested for Driving While Blind by ZZ Top
Hypnotize by System of a Down
Light It Up by Rev Theory
Another Day by Jimmie's Chicken Shack
Goodbye for Now by P.O.D.