Lower-back and core strengthening – beginner

strength trainingBeginnerAllUpdated 27/02/2026

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Goal

Improve muscle tone and overall strength with structured training sessions. Beginner workout: strength training: strengthening of area half - lower back and core. Include a warm-up, the main training block and a final cool-down to support recovery. Prioritize technique, respect recovery periods and adapt the load to your level.

Workout plan

Crunches on a machine abs seated

#1Intermediate

Crunches on a machine abs seated

weight moderado

Lower-back extension in chair Roman

#2Beginner

Lower-back extension in chair Roman

MANTENER the position up, with the body recto, without do movement. position isometrica durante 30 segundos

Abdominal crunches on a stability ball

#3Beginner

Abdominal crunches on a stability ball

without hiperextension atras. only phase concentrica

Leg extension and arm on a stability ball

#4Beginner

Leg extension and arm on a stability ball

Contraction abdominal deep with raise of one leg

#5Beginner

Contraction abdominal deep with raise of one leg

Glute bridge with support in heels

#6Beginner

Glute bridge with support in heels

Half squat to 90º with support

#7Beginner

Half squat to 90º with support

hands debajo of the culo, for elevar one poco the hip and proteger one poco mas the lower back.

Stretch of the cat

#8Beginner

Stretch of the cat

without do hiperextension toward down. only the phase ascendente and bajamos up to quedar rectos.

Mountain climber on a flat bench

#9Beginner

Mountain climber on a flat bench