Back Builders

Exercise 1
Exercise 1
Exercise 1
Exercise 1
Exercise 2
Exercise 2
Exercise 2
Exercise 3
Exercise 3
Exercise 3
Exercise 3
Exercise 3
Exercise 4
Exercise 4
Exercise 4

Exercise 1

Step 1/4

Lie on your stomach with your legs straight and parallel and your feet flexed. Rest your forehead on your hands.

Exercise 1

Step 2/4

Keep your back long as you point one foot and lift it off the floor, without shifting your torso.

Tip: Keep the space between your pelvis and rib cage elongated.

Exercise 1

Step 3/4

With your foot still pointed, slowly lower your raised leg to the floor.

Exercise 1

Step 4/4

Return to the starting position. Repeat the cycle 10 times on one side and then the other. The movement should be continuous.

Exercise 2

Step 1/3

Lie on your stomach and rest your forehead on the floor. Bend your arms at a 90-degree angle and place them on the floor with your palms facing down. Point your toes.
 
Tip: Keep both hips flat on the ground and your back long.

Exercise 2

Step 2/3

Lift your upper body off the floor, keeping your arms even with your chest. Focus on maintaining a long torso while you lift.

Exercise 2

Step 3/3

Lower your upper body to the floor. Repeat eight times.

Exercise 3

Step 1/5

Lie on your stomach and rest your forehead on the floor. Bend your arms at a 90-degree angle and place them on the floor with your palms facing down. Point your toes.

Exercise 3

Step 2/5

Lift your upper body, but leave your left arm resting on the floor as you turn your head to the right and reach your right arm out diagonally

Exercise 3

Step 3/5

Return to the starting position.

Exercise 3

Step 4/5

Lift your upper body, but leave your right arm resting on the floor as you turn your head to the left and reach your left arm out diagonally.
 
Tip: Avoid putting weight on the resting arm.

Exercise 3

Step 5/5

Return to the starting position. Repeat five times on each side.

Exercise 4

Step 1/3

Keep your torso, legs and feet in the same position as in the last exercise. Extend your arms straight above your head with palms facing in.

Exercise 4

Step 2/3

Lift your upper body and legs off the floor simultaneously.

Exercise 4

Step 3/3

Move your arms and legs in a vertical scissoring motion for several breaths. Rest and repeat twice. 

Tip: Don’t let your legs drift apart. Your thighs should brush while scissoring.

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