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The lower back is one area on a woman's body that is especially vulnerable to stress and injury. However, there are a lot of exercises that you can do to strengthen the lower back and prevent pain and injury. Start by laying on the floor, face down and legs stretched out. Bend your elbows so that your palms are directly underneath your shoulders. Next, using your back muscles, lift your chest up off the ground as high as possible without straining. Your palms and legs will also lift off the ground. Repeat several times wile maintaining proper form. See a trainer for more moves that will strengthen your lower back. If you have or have had any back injury, talk to your physician before beginning back-strengthening exercises.