10 Min Intense Back No Equipment Workout(Video)


Windmill
Back Lift
Back Squeeze
Superman Fly
Wing Fly
Superman Hold
Arm + Leg Raise
Swimmers
Butterflies
Towel Face Pull






Windmill

Stand with legs shoulder width apart and kettlebell in left hand straight up. With the opposite hand slowly lower to touch right toe maintaining a straight left arm. Repeat on opposite side

Back Lift
Lying face down, look up and hold your fingertips against your temples. Slowly arch up lifting your chest and upper abdomen off the floor. Pause in the ‘up’ position before returning slowly to the start position.
Perform 10-15 reps in a slow and controlled manner.

Superman Fly
Step 1 Lie on an exercise mat on your stomach. Bring your legs together and extend your arms overhead so your biceps are alongside your ears.
Step 2 Using the muscles of your back with a little help from your glutes, raise your legs and torso off the ground. Keep your legs straight and reach your fingertips away from you.
Step 3 Hold at the top of the exercise for five counts. Lower back down to the ground with control. Repeat for a total of 10 repetitions.






Superman Hold
The superman exercise is an excellent way to balance the negative effects of this environment and extends the back whilst strengthening the muscles for postural alignment, improving mobility.

  • Lie down on your stomach with the arms extended so that they are parallel to the floor, palms down.
  • Slowly lift your arms, upper body and legs from the floor and hold the extension for 3-5 seconds.
  • Return to the starting position and repeat for desired reps.

Arm + Leg Raise
Get down on all fours with hands under shoulders and knees under hips. Reach your right arm forward; at the same time, stretch your left leg back.
Hold for 5 seconds, then release and repeat using the left arm and right leg; that’s one rep. Do 10 to 15 reps.

Swimmers
Lie facedown with your arms extended forward, palms facing down, legs straight back and together. Raise your arms and legs a few inches off the floor, then simultaneously lift your left arm and right leg six to eight inches (A). Keeping your head and chest lifted, switch arms and legs, lifting your right arm and left leg (B). That’s one rep. Do 10.






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