- What's up, it's Osvaldo Lugones.
Welcome to another Thenx video.
Today, I'm gonna show you a seven minute home workout
for a stronger lower back.
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Your lower back is one of the main supportive structures
of your entire body,
as it stabilize and brace your spine.
Having a strong lower back
will of course help you lift more weight,
and also allow you to perform harder calisthenics exercises,
while helping to prevent injuries,
ease lower back pain, and even improve your posture.
Many body weight exercises require lower back strength
from advanced exercises like full planche and front lever
to beginner exercises, like the push-up,
squat, and many more.
So if you're ready to start this workout,
the only thing you need is download the Thenx app
in the App Store or Google Play Store
to properly follow along with me.
Today's work is gonna be for time.
Each exercise is gonna be 45 seconds on,
15 seconds rest in between,
starting with the first exercise low plank toe taps.
Let's do it.
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- [Woman] Heria music.
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- Five, four,
three, two, one.
There we go.
All right, there we have it.
Low plank toe taps.
If you need the 15 second rest, go ahead and take it,
if not, let's move on to the next exercise,
reverse plank raises.
Let's do it.
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Five, four,
three, two, one.
Perfect.
All right, there we have it.
For this exercise it's very important
that you engage your core at the top of every single rep.
If you guys are ready, let's move on to the next exercise,
low plank knees to elbow.
Let's do it.
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All right, let's switch.
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- [Woman] Heria music.
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- All right, almost done.
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There we go.
That one was a killer right there.
Moving on to the next exercise
we have reverse laying leg raises.
For this exercise we're gonna need a elevated surface.
Let's go for 45 seconds.
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All right, five, four,
three, two, one.
There we go.
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All right, this exercise is great
because you mainly have to engage your lower back
in order to raise your legs up.
Moving on to the next exercise
we have side to side low plank.
Let's do it.
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- [Woman] Heria music.
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- All right, five more seconds.
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There we go.
We're almost done.
We have two more exercises left,
make sure to take those 15 seconds rest,
and for those of you that feel ready
let's move on to the next exercise,
superman pumps for 45 seconds.
Let's do it.
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All right, almost done.
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A few more.
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There we go, superman pumps, right there.
This exercise is crazy for your lower back
because you don't have enough space
for all the muscles to be involved,
leaving most of the work for your lower back.
Moving on to the last exercise,
we have low plank hold for 45 seconds.
Let's do it.
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- [Woman] Heria music.
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- Make sure to breathe.
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And engage your whole core.
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Got five more seconds.
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Five, four,
three, two, one.
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There we go.
All right, guys, that complete round one,
to fully complete this workout
you need to do at least three more rounds.
Thank you so much for watching.
If you liked this video,
please smash that like button
and share with your friends
that are trying to work their lower back from home.
For more workout just like this,
make sure to subscribe in thenx.com
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technique guides, and daily workout
that's gonna have you in the best shape of your life.
And make sure to download the Thenx app
in the App Store or Google Play Store
to take the work outs with you everywhere
and join the millions of Thenx athletes
changing their lives today.
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Comment down below what you guys want
the next video to be about.
And with that said, see you next time.
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