Strengthen Your Lower Back in 15 Minutes
Move 4: Crunch, Reach, and Roll
Lie on your back with legs in the air and knees bent. Lift your head and shoulders into a crunch position, and raise and extend your arms forward (top).
Move your arms straight back, so they are next to your ears, and extend your legs (center).
Roll to the right onto your stomach so you end up in a Superman pose, with shoulders off the floor and legs extended and raised slightly (bottom). Squeeze your shoulder blades together and contract your abs and glutes as you hold for one to four seconds. In a controlled motion, roll back to the starting position, trying not to touch the floor with your hands or feet. Repeat on the left for one rep.
Targets: All major core muscles and glutes.