Hey guys I'm Carl, and today I'm going to show you guys some exercises for the lower back
that are done on the floor, the pommel horse or vault
and also a yoga ball.
I've already done a few videos before on stomach and core conditioning
that includes both the upper and lower abs
the obliques and serrratus
in addition to the lower back
but today I want to do a video
just on exercises for the lower back specifically.
I also want to say that from personal experience
my lower back area can tend to get
strained or taxed if I do too large a volume of work on it
which can be counter productive
if you are trying to swing big on rings and other areas
So you want to find out what works best for you
as far as work load
as far as how many times you want to train your lower back a week
and as far as sets and reps.
The first exercise is a set of arch ups
while holding onto a vault table or pommel horse
And I'm going to do a set of 10
and then I'm going to hold the last one for 10 seconds.
Some exercises you can do on the floor
you are going to start off lying on your stomach
and you are going to do 30 arch ups with your lower body
followed by 30 arch ups with your upper body
followed by 30 arch ups with both your upper and lower body at the same time
followed by 30 arch rocks.
And you can also do an arch hold for 30 seconds.
And the last exercise is done on a yoga ball
where you are going to lean your upper body over the ball
and put your hands behind your head
and arch up 15 times and hold the last one for 10.
If you have a beam that you can put your feet under
you can actually lean your upper body over the ball more
and get a bigger range of motion.
And it would be a good idea to stretch out your lower back
when you are all done with your workout.