Bridge Exercise
One of my favorite exercises for the hip and lower back is the bridge. It targets the strongest muscle in the body, the gluteus maximus. It is a great exercise for all ages. It can be made more difficult by using one leg instead of two, using an exercise ball instead of the floor, or/and using a band around the knees on which to push out on.
Lie on your back with your arms by your side. Tighten your belly muscles to stabilize your back and trunk. Raise up your hips and pelvis as high as you can without arching your spine. Have the motion come from the hips, not your lower back. Lower you pelvis and repeat as many times as you can. On your last repetition, hold the position for 1 minute. You are doing pretty good if you can do 50 reps straight and hold the last one for one minute!
Lie on your back with your arms by your side. Tighten your belly muscles to stabilize your back and trunk. Raise up your hips and pelvis as high as you can without arching your spine. Have the motion come from the hips, not your lower back. Lower you pelvis and repeat as many times as you can. On your last repetition, hold the position for 1 minute. You are doing pretty good if you can do 50 reps straight and hold the last one for one minute!
You can also make bridges harder by using a band or belt around the knees that you can push out on as you bridge. Try it!