what are the best lower back workouts that i can do at home and see fast results?
404578
I know of a few lower back workouts. \n1) lie on your stomach on an exercise ball. Lift one leg straight while lifting the opposite arm. then repeat on the other side. Don't go for height, just try to stretch out like you are reaching for the wall. \n2) lie on the floor on your stomach, head down. then raise both arms and legs straight out (toward the wall again) then lower arms and legs. \nHope this helps
435775
I have bad lower back pain, too.  A chiropractor is the best treatment for that, if you have time to go.  I take advil every four hours and that helps and resting on a heating pad.  My doctor also says to put a pillow under my legs when I'm laying down.  There are exercises to do but you would have to go for physical therapy to learn the best way to do them.  Years ago my doctor referred me to "Back School".  It's only a temporary help.  A chiropractor has a massaging machine that massages your back with heat.  It's great.
886642
Hyperextensions are good for the lower back.  Supermans are good too if you do not have the equipment for the hyperextension.  You can try rows as opposed to the Superman for a little variety (done from the same position, just row back with your arms).  Hmm, Deadlift and Romanian Deadlift do fantastic work for the lower back but they require strict form for those of us already injured.  Also, I would strengthen with body weight exercises before moving onto either of those.  Good mornings work the lower back as well and can be done with or without weight.  Once I got things under control running did not bother me and I found it to be very beneficial for keeping my back feeling good.
935917
Check with a doctor. Pilates exercises are great for posture but you also spend a lot of time on your back. I would definitely stay away from the stretches where you curl up into a ball and roll along your entire vertebrae (unless of course doc says its ok).
1186331
Pullups are the king of back building excercises.  they are difficult but are the surest way to a well developed back.  there are other excersises like rows that will strengthen your back (especially lower back area), but to develope a massive back, nothing beats pullups.\n\nif you lack the strength to do a full pullup, try using the lat pulldown or better still, start by sinply hanging on the bar and then doing negative reps (do the lowering portion of the excersise only).  you will get stronger in no time .
196357
Try these exercises:\nSITTING OR BACK LYING \n\nQuad Set Exercise \nTighten the muscles on top of the thigh as tightly as possible and hold. \nPull your toes back. \nPush the back of your knee down to the floor. \nTry to push out and up through the heel. \nPull 10 seconds, trying every second to pull even tighter. \nRelax 5 seconds. \nRepeat for 2 sets of ten times. Rest 60 seconds between sets. \n\n  \nKnee Extension with Leg Lift \nStart as above, but with a full toilet paper roll under your heel. \nPush knee down. \nLock it. \nLift leg up. \nThen lower to roll. \nRepeat for 2 sets of 10 times. \n  \nDrake Exercise \nTighten top of thigh muscles. \nHold this for 2 seconds. \nWhile maintaining hold, raise leg 4 " from floor. \nHold this position for 2 counts (1-1000, 2-2000). \nWhile maintaining tension, lower leg to floor. \nHold tension for 2 counts while leg is down. \nRest for 5 counts. \nRepeat for 2 sets of 10 times. \n  \nStatic Hold Exercise \nPlace a hard, round object or toilet paper roll under your knee to hold it at a height of 4-6". \nKeep back of knee in contact with object at all times. \nLift heel off table as high as possible. \nStraighten knee and tighten top of thigh as tight as possible. \nHold for 5 seconds. \nRest for 5 seconds. \nRepeat for 2 sets of 10 times. \n  \nStraight Leg Raise \nTighten the muscles on top of the thigh as tightly as possible and hold. \nRaise the entire leg holding the knee as tight as possible. Hold 5 seconds. \nLower leg and rest 2 seconds. \nRepeat for 2 sets of 10 times. \nRest 1 minute between sets. \n  \nHeel Slide \nLie on back with legs out straight and back flat. \nSlide one heel up, bringing knee toward chest. \nThen slide heel back down. \nRepeat for 2 sets of 5 times. \n  \nHamstring Set Exercises \nBend the knee to a height of about 6". \nTighten the muscles on the back of the thigh fully by pulling down and back with the heel. The heel should remain stationary. \nPull for 5-10 seconds, trying every second to pull even tighter. \nRelax 5 seconds. \nRepeat for 2 sets of 5 times, resting 60 seconds between sets. \n  \nFlexion and Extension \nSit on something high enough to keep foot off the floor. \nBend the knee as far back as possible. \nStraighten knee as far forward as possible and hold it straight. \nThen relax. (Like pumping on a swing.) \nRepeat for 3 sets of 10 times. \n  \nAssisted Knee Flexion \nSit as above. \nPlace ankle of good leg over ankle of operated leg. \nGently push ankles back, bending knees. \nHold and then relax. \nRepeat for 2 sets of 5 times. \n  \nAssisted Knee Flexion \nLying on your stomach, bend involved knee up. \nUse uninvolved leg to help push knee into more flexion. \nHold for 10 seconds. \nRepeat for 2 sets of 5 times. \n  \n \n\n\n\n--------------------------------------------------------------------------------
881858
What's up bro? All they said above will help you, but please be careful with the leg press... if you put much weight on that exercise, you'll easily shorten your spine, and you would grow up less than if you didn't do leg press...\nHope you smash some rim soon!
1138779
Elevate your legs once you at home, take an ice bag place on the sore parts of your legs leave there for 15 minutes but not any longer. Try not to do any pushing of furniture or any hard work around your house. Then right before bed time take a soothing bath  if at all possible. In the morning try to stay away from anything with caffeine and you should do this on a regular basis and also try to exercise just a little each day..\n\nGood Luck..
689582
What you need to do is CORE strength training. THis means, get your self an exercise ball.  Situps aren't going to do much if you've got the lower pooch, crunches will (kind of like a half sit up).  There are many, MANY many, did I mention there were many? books on core strength training.  Usually they are exercises like crunches on the ball, sitting on the ball and 'marching'.  There's other ab exercises you can do.  Kind of like the cow and cat in yoga...except you are laying down.  You lay on your back, and put a hand under your lower back (knees bent) push down onto your hand.  You'll be firing the deep ab muscles.  Do a few sets of 20.  Then, same position but you push your pelvis into the air (it looks really embarassing, so don't do this nude in front of a window).  If you just do good old on the floor situps/crunches, you will hurt your back.  Do the core strenthening and you will get rid of the pooch and also improve posture and the strength of the muscles that support your spine.  It's all a 'corset' of muscles.  If you don't do this...you are in for some big time back problems very soon.  The ab problem is a signal that this corset of muscles is weak...which means you could easily injure your back.
749362
I have one word for you: lunges. Work each leg separately, 15 reps x3 then together (as deep knee bends) again 15 x3. Do this every day and you will see results within 2 weeks easy. You're working all major muscles in your lower body. It's simple, doesn't cost a thing, you can do it anywhere, anytime, it improves your balance and best of all it's effective.
318410
Well, that's kind of what doing sit-ups is supposed to do :) Try doing crunches instead.  Lay on your back with your legs either resting on a bench or a bed, put your hands behind your head, and use your abs to pull your shoulder blades off the ground.  It'll work mainly your upper abs, so try to supplement by doing some bike work or knee tucks, flutter kicks, etc., for your lower abs.
879113
hi im a personal trainer.\nthe best exercises would be by doing exercises concentrating on the abs.such as sit ups, it will no take you long to do about 50 st ups each day. if these begin to get boring or too easy try ab crunches. another really good exercise is the reverse plank, (can be hard to hod for long time). or you could try when you lie on a flat surface on your back ars by your side, lift your feet 5-10 inches above the floor hold for 15 seconds and repeat 10 tims (twice daily). this will only take you about 5 minutes out of a 24 hour day! definately worth it.\n\nhttp://exercise.about.com/od/abs/ss/abexercises_10.htm (it might help)\n\nGood luck.
263833
Exercises:\n#1 best- Good Mornings. Stand up straight, feet shoulder width apart, hold light weight. Keep legs straight and bend over, raise back up and repeat.\n\n2- Back extensions. Position yourself on a Swiss Ball or roman workout chair. Bend over and then raise back up until body is parallel to floor.\n\nThese will strenghthen your back and develope the muscle. Even though your "thin", thats still fat so you need to do cardio and eat healthy.
506431
I'd say abdominal exercises but not sit-ups, as they might be harmful for ur lower back (depends on how fit u r overall, though). \n\nTry crunches and do them every day: \n\nhttp://www.fitstep.com/Library/Exercises/Crunches.htm\n\nHere's a fairly good website w photos and explanations:\n\nhttp://www.sixpacknow.com/abdominal_exercises.html \n\nAlso depending on how much of this abdominal fat is on the outside (because abdominal fat can be both inside the abdominal cavity, below the muscles, and outside, below the skin layer), u can get massage and some anti-cellulite cream to help this outer layer of fat go away.
1004868
you could always do a bunch of crunches and stuff every night....or even pilates or something like that. im personally pretty fond of pilates...it's a really good ab workout
881792
Lower back muscles could hurt due to bad posture. Check if you are sitting for too long in an awkward posture or if you slouch on the couch to watch TV. It can also be due to the shift in centre of gravity of the body due to a forward tilt known as lordosis. (this may happen if you are overweight.) But definitely bigger breasts dont lead to back pain though they might contribute just about 5% to the change in centre of gravity.\n\nDoing simple back muscle exercises in the morning and evening should help settle your back-ache.You could search the web for 'low back exercises' Here are a few:\n\nA. Lie flat on your back. Hug your knees to your chest and at the same time, bring your chin to your chest. Repeat twice, holding for 15 seconds each.\n\n\nB. Begin on your hands and knees. Simultaneously raise and straighten your right arm and left leg until they are parallel to the ground. Hold for 2 seconds and come back slowly to a starting position. Repeat with left arm and right leg, alternating 10 times.\n\n\nC. Lie facedown, arms extended overhead, palms on floor. Simultaneously raise your right arm and left leg as high as comfortably possible. Hold for 10 seconds and slowly return to start. Repeat with left arm and right leg, alternating 10 times. Gradually build up to 20 times.\n\n\nD. Lie facedown, arms at your side and place heels under couch. Slowly raise chest off the floor as high as you comfortably can. Hold for 2 seconds and return to start. Gradually increase to 20 times.\n\n\nSource: http://www.fda.gov/fdac/features/1998/298_exer.html
640419
Crunches are great for abs.Lie on your back bring knees to chest and hold them there,now try to rise your shoulders off the floor.Backwards leg lifts are great for toning your backside.Get on all fours and extend one leg,bending it at the knee,while leg is bent push your heel upwards.Lunges are also great.Stand with feet slightly apart,step forward with on leg,bending at the knee with both.You should do at least 5 sets of 10 on these.If you feel you can do more,Go for it.GOOD LUCK!!!