Are you tired of feeling like a wet noodle every time you try to lift something heavy? Do you want to impress that cute neighbor by showing off your impeccable form while doing yard work? Look no further my friend, because I’ve got just the thing for you! With this DIY back extension routine, your back will be swole in no time.
Before You Begin
Like any workout, it’s important to warm up properly. This way, your body is ready to tackle the exercises without causing injury. Here are some easy ways to get those muscles moving:
- 10 minutes of light cardio (jumping jacks or jogging in place)
- Cat-cow stretches
- Shoulder rolls
- Hip circles
Once you’re warmed up and ready to go, grab a yoga mat and let’s get started.
The cobra stretch is an excellent way to stretch out your lower back before diving into more advanced movements. It also works wonders for improving posture.
- Lie face down with your hands at shoulder level.
- Push yourself up with arms until there’s a slight arch in the lower back.
- Hold this position for about 30 seconds before releasing.
Pro tip: If this pose feels too intense on your stomach muscles, don’t hesitate to modify by keeping only half of your chest lifted.
Now it’s time to start building some strength! The superman pose targets not only the spine but also erector spinae group that runs along either side of it – both essential muscle areas when it comes lifting dirt bags over our shoulders!
- Start again lying facedown (as if a superhero after falling from the sky)
- Simultaneously lift both legs and arms off ground as high as possible with palms facing each other(optional).
3.Hold for a few seconds before slowly lowering yourself down.
Repeat 8 to 10 times for an excellent workout.
Caution: Make sure not to overextend your back when lifting arms and legs high up. You don’t want the trouble of chiropractors after superhero attempts—economy man style.
Back Extension on A Stability Ball
For anyone who wants more of a challenge, try doing back extension with an exercise ball! By using one, you’ll also improve balance as well building solid muscles & strength.
1.Lie perpendicularly across stability ball.
2.Use legs or other equipment such as handles for support
3.Place hands behind head
4.Slowly lift torso off ground until it is parallel with the floor
5.Hold this position for five deep breaths then relax
Repeat three sets composed of 15 repetitions each – dare devil warning!
Explanation: If you’ve never used a stability ball before yet fancy giving it ago have someone nearby ready to spot you if needed; otherwise head first fall in excruciating agony from the lack of elegance while balancing could await — I warned ya!
Back extensions are great, but they only work part of our core muscles. By adding plank ups to your routine will stretch erector spinae which supports our spinal column -plus give Miley Cyrus-like gleaming abs!
1.Starting again in a plank pose (the trembling push-up position), bring right elbow underneath left shoulder blade into side-an inch below chin height.
2.Return arm back outstretched towards starting point and repeat sequence with opposite relationship between body parts.
3.Complete ten reps on both sides simultaneously every time without rest until closing up the set afterward.
Caveat Emptor: Doing slow-motion downward dog movements can provide humorously unbalanced moments that we wouldn’t like reminders about later on social media platforms
This advanced movement isolates & strengthens the lower back, Gluteus maximus muscles (our butts!) and posterior thighs. So get ready for a rumble in the jungle as you prepare to radiate when walking by an observer soon.
1.Lie face flat on ground or elevated bench with hands behind head
2.Hold weight such as dumbbell close to diaphragmatic area of mid chest with palms facing inward(focus not toward shoulders)
3.Bring torso towards sky while squeezing glutes tight then return to initial position.
4.Proceed pattern repetitively
Reps range from 12-15 repetitions each set repeated three times total before calling it quits!
Disclaimer: Please ensure rump cheeks aren’t being wiggled or rotated more than reasonable amounts that could arise suspicions amongst any fellow workout buddies; no one wants unwanted misunderstandings!
There you have it, folks! With these beginner-friendly back extension exercises, anyone can achieve a stronger spine and generally healthier life. Don’t forget always always stretch afterward those focused muscle(s). Happy squatting!
Hey there, I’m Dane Raynor, and I’m all about sharing fascinating knowledge, news, and hot topics. I’m passionate about learning and have a knack for simplifying complex ideas. Let’s explore together!
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