Superman:
Lay flat on your stomach with your arms and legs stretched out. Lift your legs and arms at the same time really focusing on contracting the back muscles. Hold for 2-5 seconds then release. Repeat 12 times, take a break and then do 1 more set of 12 repetitions.
Dumbbell Row:
Grab an 8 or 10 pound weight to do this exercise. Get a squat position and lean forward. Keep a straight arm to begin the exercise and then row the weight up to chest level. Repeat 10-12 times, twice in a workout.
Plank:
This is a great exercise that will strengthen your back and your abs at the same time. Hold plank for 30 seconds, 3 different times. So a total hold of a 90 secs. Take a 15 second break between each set. Make sure to keep a flat back, butt down, and pull your abs in.
Y- Raise:
This is a great exercise to do from home because all you need is a workout ball. Lie facedown on the workout ball so your back is flat and your chest is off the ball.To start your arms should hang straight down from your ball. Then bring your arms up to a 30 degree angle (or Y shape) contract the back muscles and hold for 2-5 seconds in that position. Then bring your arms back to the starting position. Do this exercise 15 times, twice, with a 30 second break between each sets.
Deadlift:
Grab some 10-12 pound dumbbells. Start in a squat position with your weights at the floor. Grab the weights with your palms flat on the weights. Without letting your back round stand up with the dumbbells. Then lower the weights back to the floor. Do this exercise 15 times, take a break, then do one more set of 15 repetitions.
The great thing about these exercises is that they don't take too much time to do. You get a great workout in a short amount of time!
Have a great weekend!
Posts
From the title, I was hoping for exercises that would give me a better caboose. My back is already strong from all my days on the row crew at Princeton. I need something for the can. Do that next week.
ReplyDelete