Back
Superman
Superman strengthens the erector spinae helps promote good posture and reduces the risk of injury.
Do 3 sets of 8-12 reps
Steps
1. Start by lying on your stomach
2. Lift both your arms and legs simultaneously, as much as you possibly can.
3. Hold this position for 2-3 seconds
Bodyweight Squats
Bodyweight Squats Target the lower back.
Do 3 sets for 12-15 reps
Steps
1. Bend your knees and hips
2. Slowly lower your body
3. Pause for a couple of seconds, and return to the upright position.
Kneeling Extension
Kneeling Extensions reduce lower back pain.
Do 3 sets of 8-12 reps
Steps
Get down on all fours [hands and knees]
2. lift your right leg and left arm to around shoulder level.
3. Hold this position for a few seconds Ensuring you're looking straight ahead.
4. Bring your right leg and left arm down and lift your left leg and right arm next.
Cobra Pose
The Cobra Pose works the muscles in your back.
Do 3 sets of 15-30 second holds
Steps
1. Lie on your stomach.
2. Spread your hands on the floor and press your elbows against your body.
3. Press your hips and legs firmly into the floor and press with your hands to lift your torso
4. Look up and hold
Aquaman
Aquaman Targets your Lower Back Muscles
Do 3 sets of 8-12 reps
Steps
1. Start by lying on your stomach.
2. Lift your right arm and left leg as high as you can.
3. After bringing both down do the same with, your left arm and your right leg.
Cat Cow
Cat Cows improve your posture and balance.
Do 3 sets of 5-10 reps
Steps
1. Get down on all fours [hands and knees] and take a deep breath.
2. As you exhale, press your abdomen toward your spine and arch your back toward the ceiling.
3. Hold the position for a few seconds and then, slowly go back to the starting position.
Plank
Planks help strengthen your back muscles.
Do 3 sets of 30 second holds
Steps
1. Start in forearm plank position
2. Hold
Reverse Snow Angel
Mountain Climber Push Ups target the pectoral muscles.
Do 3 sets of 8 reps
Steps
1. Start in a plank position.
2. Do one pushup.
3. When you return to the push-up position, pull your right knee toward your chest
4. return to start, and do the same with the left