Monday, December 14, 2015

Back Exercises

Its beginning to get to the point where I am starting to feel the motivation to get back to my pre-baby weight. I wanted to start off with something easy, and my back has been sore lately (picking up a babe isn't always easy)

I just did all of them and they are all simple enough, but I did feel something working! Hopefully this will help the sore back. Remember to breathe properly!

Original source:  (the photos are from there as well)

Upper Back Lifts:

Upper Back LiftsTargeting key muscles with upper back lifts helps to strengthen your back while improving your posture:
  • Lay your belly on the ball and spread your legs wide and plant your toes on the floor.
  • Bend your elbows and gently touch your fingertips to the back of your head. Keep your arms strong and resist the urge to rest your hands on your head.
  • Take a breath in and, as you exhale, raise your upper torso as much as you can, so your chest comes off the ball. Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs.
  • Complete three sets of 12 to 15 reps.

Superman Booty Lift

    Superman Booty Lift
  • Lie on your belly and hold an exercise ball between your feet.
  • As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10 and then slowly release your body back to the floor.
  • Repeat for a total of 10 lifts.

Side Bend With Ball

Lengthen and tone your sides and back with side bends with a stability ball:
  • Hold a gym ball firmly between your palms, right in front of your belly.
  • Stand firmly, with your feet hips-width distance apart. Tuck your tailbone in and engage your abs to protect your lower back.
  • Raise the ball above your head and straighten your arms completely. Then slowly lean your hands over to the right side, but continue to keep both feet planted equally.
  • Try to draw your upper ribs back so they're stacked on top of your lower ribs. Pull your belly button in towards your spine and look up towards the ceiling if you can.
  • Bend as much as you feel comfortable and hold for five complete breaths.
  • When you're ready, while keeping your lower body strong and stable, lift your torso back up. Stay in a neutral standing position for one complete breath, and then arch over and do the left side.
  • Repeat each side five more times.

Opposite Limb Extensions
  • Opposite Limb Extensions

    • Lay your belly on a ball. Stabilize yourself by placing your hands underneath your shoulders, and your feet hip distance apart.
    • Simultaneously lift your right arm and your left leg straight out. Hold for two seconds and then release back to the ground.
    • Now lift your left arm and your right leg. Hold for two seconds and slowly release.
    • Try to move slowly and with control in order to keep the ball as steady as possible. Use your deep abs to help stabilize.
    • Repeat this move for a total of 15 to 20 reps on each side.

Back Extensions

Fight the bulge on your lower back with simple back extensions:
    Back Extensions
  • Kneel down with an exercise ball in front of you. Place your torso on the ball and roll forward until you have both hands on the floor. Your legs should be straight behind you, toes anchored firmly on the floor about shoulder-width apart.
  • Lower your torso down with your hands behind your head — your upper body should basically be wrapped around the ball.
  • Lift your torso up until you form a straight line with your hips and legs. 
Lower back down to complete one rep. Be sure to inhale as you come down and exhale as you lift your torso up.
  • Do three sets of 12 reps.

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