Getting your lower back strong is vital for picking things up and to hold your body in place. You do not need special machinery to develop this muscle to meet your needs.

The most basic exercise for the lower back is laying on your stomach with your arms on the side of your body while trying to lift your chest. If you want more difficulty, simply adjust your arm placement. You can even hold something in the air and do the exercise. The next level up is to  ay on the BOSU® ball and do the same as above. Lastly, you may combine this exercise by picking something up off the ground or bending your chest up to 90°, or even lower, and then back up. You may have your knees bent or straighten your knees to increase the difficulty and have a stretch.Adjust to your needs, but if standing, be with a.partner or have something to grab on to just in case. As with the last picture, lay on your stomach and bring your knee up, then return down. Finally, do the same with the opposite side, but make sure you are wearing slippery clothes.