Written by female personal trainer Justina Triasovaite.

WELCOME to my simple exercises beginners section. In this blog post I’m going to give everything what you need to know about lower back strengthening . This is very good for beginners because both demonstrated movements are very easy to complete. 

For this exercise you need to have training mat or you can do it on the carpet. Bare in mind you MUST warm up before training.

About this lower back exercises 

Long hours in office sitting down can cause serious lower back pain. You can avoid it by doing this two simple exercise. Great combination of superman and back hyper extensions will strengthen your lower back muscle with no risk of injury.

Remember to:

Remember you can contact me anytime for more information about lower back pain management.

Rules to follow

Here are the rules you need to follow:

FIRST RULE – Keep you core engaged whiles performing superman
SECOND RULE – Keep you head facing down
THIRD RULE – Contract your gluteus whiles performing back extensions

Places where you can do it

EVERYWHERE: gym, park, at home, anywhere you like.

Benefits of this lower back workout 

  • Stronger lower back
  • Reduced lower back pain
  • Improved posture 
  • Improved balance and core stability 
  • Stronger gluteus

Common mistakes

Arching back
Arching neck
Not engaging core

General nutrition

Protein is essential for muscle building so keep it up. However for every person is very individual. Please contact me directly for more information about nutrition. 

Ready to give it a go?

You need to perform this exercise at leas 4 times a weeks in order to SEE RESULTS in around 6-8 weeks.


Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I’m all ears! 🙂

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Written by: Justina

Professional Personal Trainer in London Justina Triasovaite is a trilingual, highly educated, professional and friendly advanced PT. 100% dedicated to fitness, Justina's workouts are extremely varied, adapted to you, fun and effective. If you want to enjoy exercising, not be bored and SEE RESULTS don't hesitate to take your fitness to the next level with Justina!

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