Back Exercises

Alternate Leg and Arm Raise (Targets back muscles, arms, and hips)

1. Lie face down with your forehead resting on the floor or a folded towel and place a pillow under your stomach.
2. Your arms should be extended above your head.
3. At the same time slowly raise one arm and the opposite leg (left arm and right leg) an inch or two off the floor.
4. Hold it 5 seconds or longer and back down.
5. Repeat with the opposite arm and leg.
6. Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Back Lift (Targets back muscles and shoulders)

1. Lie face down with your head resting on a pillow or folded towel and place a pillow under your stomach.
2. Your elbows are at shoulder height and bent at a 90 degree angle with your palms flat on the floor.
3. Slowly raise your elbows off the floor an inch contracting your back muscles.
4. Hold for 5 seconds or longer and back down.
5. Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Back Lift with Extended Arms (targets back muscles and shoulders)

1. Lie face down with your head resting on a pillow or folded towel and place pillow under your stomach.
2. Extend your arms over your head so that your upper arms are next to your ears and palms face down.
3. Slowly raise your arms off the floor.
4. Hold for 5 seconds or longer and back down.
5. Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Seated Butterfly (Targets back muscles)

1. Find a sturdy table or chair and sit down. Lean forward keeping your stomach in tight and have your arms hang at your sides
2. Slowly lift your arms outward bringing your elbows and hands parallel to your shoulders and then back down.
3. Hold for 5 seconds making sure your back muscles are tight
4. Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Low Back Extension (Targets lower back)

1. Stand with feet shoulder width apart or slightly closer.
2. Slowly bend forward at the hips.
3. Keep your back straight thru the movement, until your upper body is about parallel to the ground.
4. Slowly rise upward until your body is in an upright position.
5. Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Have A Great Exercise to Add

Do you have a great exercise you want to share? Include it here!

Ab Exercises
Bicep Exercises
Chest Exercises
Foot and Ankle Exercises
Hip Exercises
Jaw Exercises
Leg Exercises
Neck Exercises
Shoulder Exercises
Tricep Exercises