WillPowerFitnes

31.9K followers

Follow

Follow

Follow

14 saved

31

11

Please work on that lower back #4WillTho💯

I know you tired of feeling pain

And I’m tired of it for you

So do this for 3.sets of 12 n watch it work like magic

2024/8/10 Edited to

Lower back pain is a common issue affecting many individuals, often resulting from poor posture, lack of exercise, or muscle strain. Incorporating lower back exercises into your daily routine can significantly enhance your flexibility and strength. A few effective exercises include bridges, bird-dogs, and pelvic tilts. Bridges work by strengthening your glutes and lower back, while bird-dogs help improve coordination and stability. Pelvic tilts engage your core, providing essential support for your spine. Consistently performing these exercises can lead to improved posture and reduced discomfort over time. Additionally, ensuring you maintain proper ergonomic support while sitting, standing, or lifting can prevent further strain. Don't forget to consult with a healthcare professional before starting any new exercise routine, especially if you're experiencing ongoing pain.

11 comments

❤️❤️

Related posts

A split image showing a woman's glutes before and after, with the text '3 Day Split for Lower Body Growth' overlaid, illustrating the results of the workout plan.

A graphic detailing the 'Sample Weekly Routine' for Monday, focusing on hamstrings and glutes, listing exercises like barbell hip thrusts, Bulgarian split squats, Romanian deadlifts, cable kickbacks, and cable hip abduction with sets and reps.

A graphic detailing the 'Sample Weekly Routine' for Wednesday, focusing on quad-dominant exercises, listing leg press, walking lunges, leg extension, heel elevated goblet squat, and barbell back squat with sets and reps.

Glute Split You Need for Lower Body Gains🍑

Want glutes that pop while keeping your lower body balanced? This 3-day glute growth split is exactly what you need. With two glute-dominant days to maximize strength and shape, plus one quad-focused day for symmetry, this routine hits every angle. This is perfect for anyone looking to prioritize t

9714 likes

A woman lies on her back on a mat, demonstrating a lower tummy exercise. Text overlays indicate "top 3 exercises for your lower tummy" to "get flat, defined lower abs."

A woman performs scissor kicks on a mat, alternating leg positions. Text indicates "20 times per leg (40 total)" for "scissor kicks" to target the lower abs.

A woman demonstrates "in & out crunches" on a mat, pulling knees to chest and extending legs. Text specifies "20 times" for this lower abdominal exercise.

Toned lower tummy workout, at home no equipment!

Ready to fire up your lower abs? This routine has the 3 best equipment-free exercises to help you target that lower tummy for a toned stomach. Grab your mat, and let's get started! Scissor Kicks: 20 times per leg (40 total) -- Lie flat on your back, lift both legs off the ground, keeping on

20K likes

3 Stretches for Lower Back Pain 😣

#HealthTips I'm not sure if my lower back pain is because I'm tall or because of my terrible posture. Either way, I have mastered the stretches that actually work after a long day. Starting with the cat-cow pose really open up and loosens up those tight back muscles. I tend to do

1578 likes

Burn 800 cal - Lower Body ✨

This workout was all about building power and shape in my glutes and hamstrings, while keeping my core engaged for stability and sculpting. This session hits: 🍑 Glutes: Hip thrusts, kickbacks, bridges — full activation from every angle. 🦵 Hamstrings: Strong, supportive posterior chain work for

1602 likes

Lower belly fat? You’re missing these 3 exercises

Save this & try it today. 4 rounds × 15 reps — feel the burn in your abs 🔥 That’s when your core finally activates and starts changing. #fatburningworkouts #fatlossworkouts #absworkwout #coreexercises

94 likes

A woman in blue workout attire sits on a red gym floor, holding a medicine ball. Text overlay reads "LOWER Abs Snatch your waist," indicating a focus on lower abdominal exercises to achieve a toned midsection.

A woman in blue workout attire performs a glute bridge on a red gym floor, with a medicine ball squeezed between her knees. Text overlay indicates "GLUTE BRIDGE SQUEEZE 3x30 seconds" as part of a lower ab workout.

A woman in blue workout attire performs an alternating single leg bridge on a red gym floor, with one leg lifted and a medicine ball under her hips. Text overlay indicates "ALT SINGLE LEG BRIDGE 3x30 seconds" for core strengthening.

GET RID OF THAT LOWER BELLY POOCH WITH 3 MOVES✨

Reminder!! you cannot target fat loss in any specific areas, ultimately you want to go into an overall calorie deficit if your goal is fat loss, and your body will decide where it wants to lose fat first, based on so many factors like lifestyle, genetics etc. With that said, strengthening your

859 likes

Pilates Abs & Splits ✨Lower Abs✨

✨ Single Straight Leg Stretch for Hamstring Flexibility & Lower Abs ✨ Want to improve your splits and tone your lower abs at the same time? 🧘🏽‍♀️ Add the Single Straight Leg Stretch to your workout routine! 🔥 Hamstring Flexibility: This move targets your hamstrings, helping to lengthen an

5205 likes

🔥 HIIT Workout for Lower Belly Fat 🔥

Want to tone your lower belly and feel stronger? 💪 Try this quick HIIT routine to burn calories, strengthen your core, and boost your metabolism — all from home! Consistency + healthy eating = results ✨ Save this workout & try 3–4 rounds! 🩷 Channel: NourishwithMK #HIITWorkout #Lower

326 likes

4 HABITS THAT LOWER YOUR CORTISOL

your cortisol affects more than people realize your mood, hormones, skin, sleep, energy learning how to calm your nervous system changes everything

56 likes

This Lower Body Workout Elevates Your Glute Growth

Cc:@senadagrecaofficial @WORK4GAINS #gluteday #glutes #bootyworkout #gluteworkout

52 likes

A woman in workout attire stands in a gym, with an anatomical diagram of glute muscles next to her. Text overlays indicate targeting the lower glutes, with arrows pointing to the lower glute area on both the diagram and the woman.

A woman performs a squat using a barbell on a smith machine in a gym. Text describes squats as targeting the Glute Maximus, recommending smith machine, barbell, or dumbbell variations.

A woman performs an RDL (Romanian Deadlift) with a barbell in a gym. Text explains RDLs as a compound movement that targets the lower portion of the Glute Maximus.

Exercises that will build your lower booty! 🍑

Today we’re talking about exercises that will build the lower portion of the biggest muscle in your Glutes (gluteus maximum). Your booty is made up of multiple muscles so it’s important to structure your leg days with balance and hit each part so you have nice, even rounded glutes! I recomm

268 likes

how to lower high testosterone levels

your irregular periods & cystic acne could be from too much testosterone 😅 I’m in this boat having PCOS!! Extra androgens were causing me cystic jawline acne, irregular periods, unwanted hair growth, & anxietyyyy Here’s a what I’m doing to decrease my androgen (testosterone levels)

1378 likes

4 exercises: quads, thighs & lower body ✅

Strengthen and tone your lower body with quad and inner thigh-focused workout—These exercises are help you enhance your leg day and help you feel your best—all in just a few rounds! 🏆 Here’s is your lineup ⬇️ 1️⃣ Cossack Squats – Build flexibility and target inner thighs. 2️⃣ Alternating L

11 likes

Sitting for 8+ hours leads to lower back pain😩

Our bodies were not made to sit all day so we have to get some movement in to relieve built up tension!🙌🏽 Here are some more tips to help you reach you fitness goals while working: 1. Take Regular Breaks: Set a timer to remind yourself to stand up and stretch every 30 minutes. Even a short wa

103 likes

Stretches for Lower Back Pain

I’ve worked both manual labor jobs and desk jobs and both have left my lower back feeling tight. These are the stretches I personally use to prevent that tightness from exacerbating to real pain. They help to lengthen and strengthen the spine, resulting in less pain. I incorporate them into my nigh

630 likes

4 Exercises Your Lower Back Need If You Sit A Lot

#mobility #mobilitywork #lowbackpain #backpain New York

270 likes

SCUPLT YOUR LEGS WITH THIS LOWER BODY WORKOUT!!

Tone your legs with this at home Pilates workout!! 16 min of hard work, you totally got this :) All you will need is yourself and either a Pilates ball or small pillow will work!! Perform each exercise for 1 min Take a 1 min rest Repeat this one 4X total!! Let’s get to it! Exercis

24 likes

Waist and lower back stretches

66 likes

LOWER/UPPER BODY SPLIT FOR HOURGLASS FIGURE⏳✨

a little sample upper/lower body workout plan for that small waist big 🍑 one day focuses on glutes, the next is upper body/back focused✨ these are actually straight from the hourglass program on my app hehe🥰 one piece of advice i wish someone had told me earlier.. don’t neglect the upper body!

93 likes

3 reasons your lower belly sticks out.

Stop doing random ab workouts. #momfitness #flatbellyworkout #deepcore #coreworkout #homeworkout

319 likes

FULL LOWER-BODY WORKOUT 🍑🍑

#gettoknowme #fitnessjourney #fitnesslifestyle #workoutfit #gymworkout

8 likes

Save This Lower Body Warm Up ✨🫶

Your workout starts before the first working set. If your hips feel tight, your ankles feel stiff, or squats and lunges never quite feel right, spend 5 minutes preparing your body before you train. This lower body warm-up helps improve mobility, increase blood flow, and get the muscles you’ll

9 likes

A person stands in a grocery store aisle, looking at fresh vegetables and produce, with overlay text about lowering bad cholesterol.

A white bottle of omega 3 fish oil supplements is shown on a white surface, with text encouraging increasing omega 3s through healthy fats or supplements.

Sausages are cooking in a frying pan on a stove, accompanied by text advising to reduce saturated fat by eating less processed, fried, and fast food.

how to lower LDL cholesterol naturally

don’t underestimate the importance of cholesterol 🫶🏻 cholesterol is made by your liver & there are two types! LDL which is known as bad cholesterol and HDL which is your good cholesterol ✨ When your bad cholesterol is high it can affect your heart health! To reduce LDL naturally, you can

609 likes

🍑 20-Minute Lower Body Workout

🍑 20-Minute Lower Body Workout Thighs + booty focused lower-body burn using dumbbells & a resistance band. Workout details: • 2 circuits (3 moves each) • 30 sec work / 15 sec rest • 3 rounds per circuit • Bonus finisher at the end No gym required — just intentional movement and a d

15 likes

How to build your lower glutes at home ? 🏠

Most people think this is just a step-down. This is a lower glute hinge. When you lean your torso slightly forward and keep your weight through the heel, you’re loading the inferior fibers of gluteus maximus — the part that gives that bottom shelf from the side. The key isn’t the stool. It’s

126 likes

🍑Glute Gains and Lower Body Workout🍑

Why I do 10 mins or more of cardio BEFORE my workout and stretching: ❤️‍🔥Increased Blood Flow: A warm-up increases blood flow to your muscles, which helps deliver oxygen and nutrients, preparing them for the upcoming activity. ❤️‍🔥Improved Muscle Elasticity: When you warm up, your muscles bec

103 likes

PILATES WORKOUT- lower body

Get ready for your lower body to BURN after this mat Pilates workout!! No equipment needed, just grab something to support your back as you perform the following exercises. 20 reps 3 rounds total exercise 1: glute bridge leg extension Exercise 2: Pilates March Exercise 3: glute brid

160 likes

A woman in light activewear kneels on a mat, holding a Pilates ball. The text overlay reads "PILATES CORE lower back support +improve posture," indicating the workout's focus.

A woman performs "Ab Curls" on a mat with a Pilates ball supporting her lower back, hands behind her head, as indicated by the text overlay.

A woman performs "Ab Curls Alternating" on a mat with a Pilates ball, one leg bent and the other extended, as shown by the text overlay.

Pilates Core | lower back support +improve posture

Pilates-inspired abs workout designed to strengthen your core while supporting and protecting your lower back. By focusing on deep abdominal activation, you’ll build stability from the inside out, reducing strain on your spine and improving posture. For full extended versions of this workout, ch

140 likes

A woman with headphones sits on a yoga mat, tying her white sneaker, in a gym with a graffiti wall. The image is titled "SIMPLE LEG DAY [ stretches ]".

A woman demonstrates an adductor stretch, sitting back into her hips with one leg extended to the side, on a yoga mat in a gym.

A woman performs a hip flexor stretch in a lunge position, shifting weight over her front foot to stretch the back leg's front hip.

Post Leg Day Stretch Routine | Lower Your Soreness

Ya'll know stretching is one of my Winter Arc Essentials so here's a solid lower body stretch routine(add in quads, unpictured) Reasons to stretch after a workout: - Lower the potential for DOMS(delayed onset muscle soreness). Stretching after a workout helps your muscles release that l

93 likes

20-Min Lower Body Sculpt & Strength 🍑🔥

Need a quick lower body workout that hits your glutes, hamstrings, and quads? This 20-minute workout combines strength-building moves with targeted glute work for an effective burn without spending an hour in the gym. ✨ Workout Format: • 2 Circuits • 6 Exercises • 45 sec Work / 15 sec Rest • 3

16 likes

Tone Lower Belly & Glutes 💪🏾✨🍑💖

Ready to transform your lower belly and glutes? This workout is designed to tone and strengthen these key areas with targeted exercises. Follow along for a fun and effective routine that will help you achieve a sculpted, strong physique. Let’s hit those fitness milestones together! 💪🏾✨ Learn more o

59 likes

Don’t do this if you want to lower insulin instead

Don’t do this if you want to lower insulin instead do this. Before making any lifestyle changes consult with your healthcare provider. #diabetes #prediabetes #insulinresistance #bellyfat #type2diabetes

77 likes

🍑 15-Minute Lower Body Strength & Sculpt

If you're looking for a quick lower body workout that still brings the burn, try this one! These are moves I pulled from my full lower body workout and turned into a simple straight-set format. ✨ 5 Exercises✨ 45 Sec Work / 15 Sec Rest✨ 3 Straight Sets Each Exercise✨ 15 Minutes Total Exerc

12 likes

Tips to lower cortisol

Struggling with high cortisol? Many of us are. You can do these to help lower your cortisol. I have used these techniques myself so I know they work. I use to wake up super anxious, with a bloated stomach and had irregular cycles. Does this sound like you? Try these steps and they should help. W

821 likes

Two women demonstrate sitting positions on chairs: one sitting normally, the other sitting backwards. Text explains "The 'Chair Trick' for Confidence" and its effect on dominance and anxiety.

8 Psychology Hacks You’ve Never Heard Of (But work

Your brain has secret shortcuts and these 8 hacks are proof. From the 2-minute Zeigarnik Reset to the One-Eyebrow Lift Trick, these lesser-known psychology tools can help you focus better, lower stress, and even win arguments 👀✨ Save this post to try them tonight your future self will thank you

196 likes

A woman in a light purple athletic outfit poses on one leg, with text "LOWER YOUR CORTISOL Here!" and an arrow, introducing tips for managing stress and cortisol levels.

A close-up of a person holding a plate with two lettuce wraps, filled with chicken, avocado, tomatoes, and black beans, illustrating a "Whole food, single ingredient focused diet."

Two plastic cups with straws, one chocolate and one pink drink, sit on a wooden surface by a window, representing "High antioxidant foods" for reducing cortisol.

4 TIPS TO LOWER YOUR CORTISOL

Cortisol is probably the worst thing for your overall mental and physical well-being. Don’t even think about making progress when your cortisol levels are out of whack. Stress increases higher levels of cortisol, and higher levels of cortisol can create even bigger hormonal imbalances! Here a

263 likes

Fix your lower back & snatch your waistline fast 🔥

Sitting all day = wider waist + weak lower back 😩 This simple routine targets BOTH 👇 ✨ What it does: • Tightens your waistline • Strengthens lower back • Improves posture • Reduces that “soft lower belly” look 🔥 Routine: 1️⃣ Full body extension – 20 reps × 3 2️⃣ Controlled lift – 12 re

118 likes

20 Min Lower Body Burn 🍑🔥

Quick & effective leg workout you can do anywhere: ✔️ Goblet Hold Walking Squats ✔️ Toes Lifted RDLs ✔️ Deadlifts / Suitcase Deadlifts ✔️ Curtsy Lunges ✔️ Kneeling Lunges ✔️ Glute Bridges 3 rounds, 45s work / 15s rest. Under 20 minutes and your legs will be shaking 👀 Save this one for

11 likes

A woman in athletic wear sits on a red stability ball, looking to the side, with a small dog lying beside her. The image has text overlays 'LOWER BACK Mobility & Stretching' and 'lemons @erikanicole_fit'.

A woman sits on a red stability ball, bending forward to stretch her lower back, with a small dog lying nearby. Text describes 'STRETCH #1', instructing to sit with a wide stance and lower forward, relaxing the lower back.

A woman lies face down over a red stability ball, stretching her back, with a small dog lying on the floor. Text describes 'STRETCH #2', explaining traction therapy by laying on the ball to relax the body.

Release Your Lower Back In 3 Easy Stretches 🧘‍♀️

Lower back tightness is the absolute worst! 😭 I've been through PT for some low back issues before and I wanted to share some of the stretches they gave me to do. I've put tips in the captions above but wanted to add a few extra down here. Hopefully these can help you out as well! 🥹 Stre

88 likes

See more