Things You'll Need:
- Exercise mat
- Light to medium sized weights
-
Step 1
Superman. Lie on your stomach with your arms stretched our straight in front of you and your legs stretched out behind you. Contract your abdominal muscles and pull your arms and legs off the floor to a comfortable distance. With a controlled movement, lower your arms and legs to the floor again.
-
Step 2
Hip Raises. Lie on your back with your arms are your sides and your feet positioned so that your knees are bent at a 45-degree angle. Tighten your abs and use your lower back, glutes and hamstrings to raise your hips so that your body is in a straight line from your chest to your knees. With a controlled movement, lower your hips again.
-
Step 3
Partial Dead Lift. Hold a light to medium weight in each hand. Stand with your feet shoulder-width apart. Keeping your abs tight and your back muscles engaged, bend from the hips and lean your upper body forward about 45 degrees, so that your arms can hang free from your body. Using your abs and back muscles, pull your body to an upright position. Your arms should open to slip past your hips. Keeping the muscles engaged, lower your body to the leaning position.
-
Step 4
Bent Rows. Hold a light to medium weight in each hand. Stand with feet shoulder width apart. Bend at the waist so that your torso is at a 90-degree angle to the ground. Tighten your abs and engage your back muscles. Without moving your back, pull your elbows up so that your hands come in line with your abs.
-
Step 5
Keep it Limber. Stretching not only increases flexibility, but also helps add strength. So when you’re done with your exercises, make sure you stretch. The cat stretch is a good stretch for working out your back.Get on your hands and knees with your knees under your hips and your hands under your shoulders. Tighten your abs and arch your back up like a cat hold for a few seconds. Then with a controlled movement bring your back down to a neutral position. Repeat several times to complete your workout.
