Start: Lie facedown with your legs straight and your arms stretched straight in front of you, with your hands on the floor.

Finish: Lift your arms, head, chest, and lower legs off the floor simultaneously. Hold this position for 1 to 5 seconds, keeping your head and neck at the same height as your shoulders throughout the movement. Return to the starting position.

Squat down over a loaded barbell and grab it with a pronate, shouder-width grip. Using your hips to start the movement, press your feet into the floor as you drive upward, extending your hips and torso I the process. As the bar approaches your waist, quickly rise up on to the balls of your feet as you pull it up toward your chest. Then quickly drop underneath the bar and catch it on top of your shoulders in a squat position. Stand up, flip the weight down, squat down, and repeat.

Grab a barbell with an overhand grip and place it so that it rest comfortably across your upper back. Slowly bend forward at the hips as you lower your chest as far as you can go while maintaining the natural arch in your lower back or until your upper body is parallel to the floor. Keep your head u and maintain the same angle of your knees. Lift your upper body back to the starting position.

Stand with your feet hip-width apart and your knees slightly bent. Grab a barbell with an overhand, shoulder-width grip and hold the bar down at arm's length in front of you. Keeping your lower back arched slightly, slowly bend at the waist as far as you can without losing the arch. Don't change the angle of your knees and keep the bar as close to your body as possible throughout the entire move. Pause, then lift your torso back to the starting position.

Stand holding an unweighted barbell at its midpoint alongside you at arm's length. Begin by sitting back into your hips as you keep your torso as erect as possible, doing your best not to favor the side holding the weight. Once your thighs are parallel to the ground pause for a second before pressing your feet into the floor or bringing the bar back to the starting position.

Primary Muscle Group: Lower Back

Muscle Groups Worked in This Exercise:  Lower Back

Preparation: Lie with your back and upper torso on the floor with your hands resting behind your head, arms on the floor, elbows bent and legs in the air with knees bent at 90 degrees.

Breathing:  Breath in and out through the entire stretch movement.

Execution: Begin the stretch movement by rotating at your hips from side to side only with your lower body as you focus on stretching your lower back region and keeping your upper torso flat on the floor.  Hold for 20-30 seconds and make sure you alternate each side evenly.

Primary Muscle Group:  Back

Other Muscle Groups Worked in This Exercise: Lower Back, Traps, Glutes, Hamstrings

Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.

Execution: Stand with your feet slightly wider than shoulder width and grab the kettlebells by the handles with each hand and stand up. Swing the kettlebells down between your legs and sit back as if you were squatting. Explode your hips forward and the momentum will carry the kettlebells up and forward.

Primary Muscle Group: Low Back

Muscle Groups Worked in This Exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.

Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball and place both palms on the floor in front of you in a wide stance.

Breathing: Exhale as you lift your torso; inhale when you release back to start.

Execution: This exercise advances to the next level if you extend your legs out behind you. As you lift your upper torso towards the ceiling (of course your head and arms will follow), squeeze your buttock muscles when you reach the top of the motion. Release back to start position.

Comments: This is a real balance challenge!

Primary Muscle Group: Lower Back, Hamstrings

Preparation: Sit on the ball with both feet flat on the floor.

Breathing: Exhale as you reach forward, inhale as you return to the starting position.

Execution: Slowly reach forward and try to grab your feet. Feel the lower back stretch. Hold for ten seconds and release.

Primary Muscle Group: Lower Back

Muscle groups worked in this exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.

Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball. Interlace your fingers behind your head and place your elbows out at the sides.

Breathing: Exhale as you lift, inhale as you return to start.

Execution: Lift your upper torso towards the ceiling until your spine is parallel to the floor. Inhale and return to start position.

Comments: If you're not quite ready to go for the more advanced exercises, this is a great one for you!

Primary Muscle Group:  Back

Other Muscle Groups Worked in This Exercise: Lower Back, Traps, Glutes, Hamstrings

Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.

Execution: Stand with your feet slightly wider than shoulder width and grab the kettlebell by the handle with each hand and stand up. Swing the kettlebell down between your legs and sit back as if you were squatting. Explode your hips forward and the momentum will carry the kettlebell up and forward. It also takes some of the strain off your wrists if you use 2 hands on one heavy kettlebell.

Primary Muscle Group: Low Back, Buttocks

Muscle Groups Worked in This Exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.

Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball and place both palms on the floor in front of you in a wide stance.

Breathing: Exhale as you lift your torso, inhale when you release back to start.

Execution: This exercise advances to the next level if you extend your legs out behind you against the wall. Also, place your hands behind your head; now lift your upper torso towards the ceiling and squeeze your buttock muscles when you reach the top of the motion. Release back to start position.

Primary Muscle Group:  Back

Other Muscle Groups Worked in This Exercise: Lower Back, Traps, Glutes, Hamstrings

Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.

Execution: Stand with feet shoulder width apart and reach down and grab the handle of the kettlebell. Arch your back slightly and sit your butt back and lift the kettlebell up and close to your body. Finish the lift with the body erect and the kettlebell at your waist. Be sure to keep your arms straight and don't try to curl the weight on the way up. It is important to keep your head up and to lift with your legs and not completely with your back. Keep your back flat and try not to round it.