- Lower back strength
The prone lying back extension is a beginner exercise to strengthen your lower back. You do not need any equipment so you can do this exercise at home. The prone lying back extension is a good way to build a base level of strength to prepare your body for more demanding exercises.
- Lie on your stomach with your arms to the sides and bent to 90 degrees.
- Keep your head and neck in alignment with your spine at all time.
- Starting with the head and upper back, lift your spine one segment at a time until your chest comes off the ground.
- Return slowly to the start position.
- Cocking the head back
- Dropping the head