Strengthening the lower back (difficult)
(1) Starting position
(2) While supporting your upper body on your forearms, extend your legs out behind you distribute your weight evenly between your forearms and your feet.
(3) Tense your stomach muscles, pull your navel in towards your spinal column and lift your right leg.
(4) Carry out the same procedure with the other leg.
(1) Assume a “plank” position and ensure that your weight is distributed evenly between your forearms and your feet. (2) Fold your hands together to get even more stability. Tighten your abdominal muscles and pull your navel in towards your spinal column. (3-4) Next, lift your extended right leg up until it is approximately level with your back. Then, repeat this movement with your left leg, alternating back and forth between the two. Hold each leg in the air for a few moments before lowering it back down.
Sets: 3 x 10 repetitions
Core training for performance enhancement
Strengthen lower back muscles
Strengthen the abdominal muscles
Strengthen the gluteal muscles