There are several easy exercises that target the muscles in your back, which are often missed during traditional workouts. Strengthening these muscles will not only improve tone and strength, but can also prevent the development of lower back pain or strain. What's best is that these exercises can be done at home with little difficulty, and only a small amount of equipment.
Planks are a great exercise which can be done anywhere, and target the muscles in your lower back. To perform a plank, start by coming onto all fours on the ground. Bend your elbows so they are now resting comfortably on the ground along with your forearms. Lift your knees off the ground and step your feet back slightly so you are in a straight line from your heels up to the tip of your head. Hold this pose for at least 15 seconds, making sure that your lower back and hips are not sagging towards the floor. Take a short break, and do another 15 second interval.
Supermans are another great exercise that can be done at home with relative ease. To perform this exercise, lay down on the ground on your belly with your extended in front of your body and legs extended behind you. Take a few deep breaths. As you exhale your breath, use the muscles in your lower body to lift your legs, arms and chest off the ground. The only contact point with the ground should be your belly and pelvis. Hold this pose for at least 15 seconds before taking a short break. Do another 15 second interval. Once the basic form of this exercise becomes too easy, try increasing the amount of time that your arms and legs are lifted off the floor.
3. Upright Rows
While upright rows are a relatively easy exercise to do, they do require a bit of equipment in order to perform them properly. Start by finding a bench that comes approximately halfway between your knees and thighs. Rest your right hand and right knee on the bench, and make sure your left foot is planted firmly on the floor alongside the bench. Hold a dumbbell in your left hand. Take a few deep breaths, and as you exhale, use the muscles in your back to bend the elbow and lift the dumbbell up towards your ribcage. Your elbow should run up and alongside your ribcage as you are performing this exercise, pointing up to the sky at the endpoint. Slowly lower the dumbbell back down to the starting position. Do at least 10 repetitions of this exercise before taking a short break, and then perform another two sets of 10 repetitions.