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Lower Back

Hand-Release Superman Push-Up

Hand-Release Superman Push-Up

A.

Start on floor in plank on palms.

B.

Lower to floor and lift hands.

C.

Bend arms out to sides to rest fingertips behind head, then lift upper body and legs as high as you can. Pause; lower, then push up to plank. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Hand-Release Superman Push-Up

Hand-Release Superman Push-Up

A.

Start on floor in plank on palms.

B.

Lower to floor and lift hands.

C.

Bend arms out to sides to rest fingertips behind head, then lift upper body and legs as high as you can. Pause; lower, then push up to plank. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Hand-Release Superman Push-Up

Hand-Release Superman Push-Up

A.

Start on floor in plank on palms.

B.

Lower to floor and lift hands.

C.

Bend arms out to sides to rest fingertips behind head, then lift upper body and legs as high as you can. Pause; lower, then push up to plank. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Part B - Squat Arc

Part B - Squat Arc

A.

Stand with feet hip-width apart, holding ball with both hands, arms extended down. Squat and lower ball to touch floor to start. Quickly stand, pivoting on left foot and raising ball overhead and to the right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Part B - Squat Arc

Part B - Squat Arc

A.

Stand with feet hip-width apart, holding ball with both hands, arms extended down. Squat and lower ball to touch floor to start. Quickly stand, pivoting on left foot and raising ball overhead and to the right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Superman

Superman

A.

Lie facedown on floor with legs long, fingers behind head, and arms bent out to sides to start. Slowly raise torso and legs as high as you can, pausing at the top for 5 seconds. Return to start. 

Lower-Back Roll

Lower-Back Roll

A.

Start faceup on floor with foam roller under your midback, legs bent, feet flat, and arms out to sides with palms flat. Press into palms and raise hips off floor. Move backward until roller reaches lower back, then reverse the movement. Continue, rolling slowly along your lower back for 1 minute.

Lower-Back Roll

Lower-Back Roll

A.

Start faceup on floor with foam roller under your midback, legs bent, feet flat, and arms out to sides with palms flat. Press into palms and raise hips off floor. Move backward until roller reaches lower back, then reverse the movement. Continue, rolling slowly along your lower back for 1 minute.

Rock Star

Rock Star

A.

Sit on floor with legs bent, feet flat, hands on floor behind you with fingertips pointing out to sides to start. Lift hips high, arching your back, and drop head toward floor as you reach left arm up and back. Return to start. Switch sides; repeat. That's 1 rep.

Stiff-Leg Deadlift

Stiff-Leg Deadlift

A.

Start standing with legs about shoulder width apart, knees slightly bent and dumbbells in hands, palms facing toward the body and arms extended in front of thighs.

B.

Breathing in, bend at waist keeping back straight and knees stable as you lower dumbbells over your legs toward your feet. Keep dumbbells very close to legs and continue to lower until you feel a stretch in hamstrings. Pause and lift dumbbells back to starting position, keeping back straight and pushing hips forward while breathing out.

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