Back exercises that help prevent back pain, eliminate back fat and strengthen and condition your back.
Cow-Cat Variation![cow-cat-child](data:image/svg+xml;base64,PHN2ZyB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciIHdpZHRoPSI1MDMiIGhlaWdodD0iMzQyIiB2aWV3Qm94PSIwIDAgNTAzIDM0MiI+PHJlY3Qgd2lkdGg9IjEwMCUiIGhlaWdodD0iMTAwJSIgc3R5bGU9ImZpbGw6I2NmZDRkYjtmaWxsLW9wYWNpdHk6IDAuMTsiLz48L3N2Zz4=)
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 Pose![how-to-do-bridge-pose-1](data:image/svg+xml;base64,PHN2ZyB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciIHdpZHRoPSI0MDMiIGhlaWdodD0iMjIwIiB2aWV3Qm94PSIwIDAgNDAzIDIyMCI+PHJlY3Qgd2lkdGg9IjEwMCUiIGhlaWdodD0iMTAwJSIgc3R5bGU9ImZpbGw6I2NmZDRkYjtmaWxsLW9wYWNpdHk6IDAuMTsiLz48L3N2Zz4=)
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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