Strengthen Your Lower Back in 15 Minutes
Start with hands and knees on the ground. Sit back on your heels and extend your arms forward into child’s pose (top).
Raise your head and slide your torso forward along the ground, arching your spine and straightening your arms so that they are supporting your weight (bottom). Hold for one to four seconds. Reverse the motion by lowering your chest to the ground, bending your knees and raising your hips, and sliding back into child’s pose.
Targets: Lower-back muscles, plus shoulders and chest.