How to strengthen the muscles of the lumbar

 Get regular exercise, designed specifically for weak muscles. For example: Get on all fours, place your knees and elbows on the floor. Further, at the same time raise the right arm and left leg. And be sure to straighten them parallel to the floor. Hold the body in that position for at least two seconds. Repeat the exercise 10-20 times. Hands and feet are constantly alternate.

Use another effective exercise. Lie on the floor on your stomach. Arms at your sides, lift the legs and head to the waist slightly bent. Try to hold this position at least a few seconds. Then return to the starting position. After repeat this exercise 20 times, put a pillow under the chest in order to increase the load.

Engage stretching. Stretching perfectly strengthens lumbar muscles. Sit on the floor or on a special exercise mat, bend your legs at the knees. Next, hug them so that you could get your chin up his chest. Then, as much as possible in the cave in the back. After that lean back slightly. Do not rush and slowly return to starting position.

Lie on your stomach, and tear off your legs off the floor at a time. Then lower them to the floor. After such a workout Take one leg back (it should be straight, with no hips off the floor). Keep it in this position for 3-5 seconds. Then change legs. Next, lift the first one leg, then the other. After that, immerse both smoothly and slowly.

There is a very effective way, which is a lot of help strengthen weak muscles waist. It is about working with your feet. Lie on your stomach, lift simultaneously two legs. Then slowly and gently spread them apart. Then merge them together and lowered.

Well-fortified lumbar spine promotes the following exercise: lie on your stomach, lift both legs and keep them in this position for some time (how many have the strength and endurance). And then slowly lower.