Simple Back Workout

Back exercises that help prevent back pain, eliminate back fat and strengthen and condition your back.

Cow-Cat Variationcow-cat-child

Get your doctor’s okay before starting these strengthening and conditioning exercises. Reduces stiffness in back and hips; relieves tension in spine

  • Cow Pose: On hands and knees, inhale and lift head while making back concave.
  • Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down.
  • Child’s Pose: Draw hips back to heels, drop chest, rounding spine, and rest forehead on floor, arms in front of you. Do 6 reps of whole cycle. Rest in Child’s Pose for several breaths.

Bridge Posehow-to-do-bridge-pose-1

Stretches abs, hips, quads, lower back; strengthens abs

  • Lie faceup with feet on floor about 6 inches from butt, arms by sides, palms down.
  • Inhaling, press into feet and lift lower body until knees form a diagonal with head.
  • As you exhale, contract your abs and slowly lower spine.
  • Do 6 reps.
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