This simple floor-based exercise strengthens the lower back without equipment. It’s excellent for beginners, posture correction, and light rehab training.
Instructions
- Lie face-down with arms extended out to your sides and legs straight.
- Without pushing with your arms, lift your chest and shoulders off the floor using your lower back.
- Hold briefly at the top, then return to the floor under control.
- Repeat for 10–20 reps with slow, deliberate motion.