If your lower back has been a problem spot for a while, roll out your yoga mat and give these lower back stretches a try ...

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Prioritize protein, it is essential for muscle repair and growth. Aim to have 1 gram of protein per 1 pound of body weight.

Pair these exercises with one of the best office chairs to give you ... but is great at working the abdominal muscles and the lower back. For this exercise, the additional movement of the legs ...

Lie down on the ground, and drive your lower back into the floor. Hold a light weight plate or dumbbell in both hands. Lift your legs off the floor just a few inches. At the same time, extend your ...

Step 3: Hold the position for five seconds. You can repeat this exercise ten times, twice a day, to continue building up your lower back muscles. 2. Sitting Rotation Stretch The sitting rotation ...

How to do a single-leg glute bridge: Another exercise that targets most of the muscles in your posterior, a kettlebell squat activates your hamstrings, glutes, calves, and lower back muscles ...

Build visible muscle at home in just 30 days with these 7 equipment-free exercises. Complete workout plan with proper form, sets, reps and nutrition tips included.

Both moves are beneficial exercises to include in your routine, but if toning the legs and glutes is your goal, one reigns supreme.