Training the lower back for balance?

[JoeJustice]

With recent discussions on training the abs, I'm wonder how much attention need to be pay to specific lower back training. The only lower back exercise I can think of that has a full range of motion is the back extension...
http://www.oarsport.co.uk/training/images/training_guide_v2-121_3.jpg
And it requires a special piece of equipment. I know you can also do back extensions on the floor, but there you have limited range of motion.

So if I am preforming 100 Atlas sit-up a day, do I need to do any special kind of lower back exercise for balance?

For the record I don't have any kind of lower back pain and injury that I'm trying to rehabilitate, just curious about balancing the abdominal training.

-Joe

[gruntbrain]

As an aside, if you use the pictured gizmo while facing up, you hit the abs; think Roman Chair situps.

The adjustable belt in JP's Iso kit or an equivalent will allow you to perform isometric back raises. Alternatively use resistance band loops for isotonic back raises

[John Peterson]

Hey Joe,

Please read the thread that addresses a question to me and Andy62. There is a Charles Atlas back exercise that I outlined that is second to none. Give it a try.

---John Peterson

[Greg Newton]

Joe,

John gave you a good example of an exercise that concentrates on the lower and upper back in the Atlas Row. I might also add that this exercise can be done seated or laying down if the standing version is too difficult, which it was at one time for me due to pain from inflexibility.

I also want to add that I wouldn’t worry too much about balancing exercises with the Atlas situps and leg raises. A good point to remember is that Transformetric exercises are for the most part, whole body exercises. Where we go wrong is thinking muscle isolation. Muscles do not work independently of one another.

However, I have found squat thrusts, from the original slate of Charles Atlas exercises, a good complementary exercise to Atlas sit-ups. They activate the lower back, hips and thighs, as well as the lower abdomen. I perform 4X25 daily, either as part of a four exercise circuit or supersetted with the Atlas situps. The combination of the two exercises have been wonderful for making my back much stronger and more flexible.

Also, way to go on the 10 chinups. Like Tom, I am a little chagrined!

[JoeJustice]

Greg,

I think you're 100% correct! After just three days of doing 100 Atlas Sit-ups and 100 Atlas Leg Lifts, I can tell my lower back is getting worked! No doubt about it. I do like these exercises much more than the isolation of crunch style movements. They seem to get the heart rate up along with working large groups of muscles in a natural way - by "natural" I mean the way they function together in everyday life, not in a "muscle building" workout.

I forgot about the squat trusts. I might start doing them.

Right now my routine is 100 sit-ups, 100 leg lifts and 100 tiger stretch squats in sets of 25. I do them in the morning. I know you were worried about doing these in the morning, but I've been working-out primarily in the morning for most of the last year now and I'm careful. I seem to be able to to handle it with no problem, I keep the movements smooth with no jerking.

In time I plan to expand those sets until I can do all 100 in a single set.

-Joe