Exercises for Back

All These Exercises Will Change Your Body Shape!

1. I.P.: Lying face down with arms stretched on the sides:

1. move stretched left leg to the right arm touching the hands with tiptoes, without lifting palms above the floor

2. return to i.p.

3 - 8 same movement # 1-2

Repeat all, with right leg

( 4 x 8 )

2. I.P.: Lying face down with arms stretched forward - up:

1. stand up and fully stretch the body

2. parting legs and arms

3 - 7 repeat movement # 1-2

8. return to i.p.

( 2 x 8 )

3. I.P.: Lying face down, arms stretched forward - up:

1. lift trunk and arms in extension

2 - 7 make swimming movements - freestyle

8. return to i.p.

( 3 x 8 )

4. I.P.: Lying face down, arms stretched forward - up:

1. lift trunk and arms in extension

2 - 7 make swimming movements - breaststroke

8. return to i.p.

( 3 x 8 )

5. I.P.: Stand with feet slightly apart:

1 - 2 twist trunk with arch to the left, swinging arms in the same direction and turning head alike

3 - 4 same movement in the opposite side

Repeat exercise in 8 times.

6. I.P.: Stand with feet slightly apart:

1. twist and bend trunk to the left, clutching ankle

2. return to i.p.

3. same movement # 1, to the right

4. return to i.p.

5 -8 repeat same movement in both direction

( 2 x 8 )

7. I.P.: Sitting with legs stretched and close together, hands touching the floor by the buttocks and fingers pointing sidewards:

1. lift up buttocks and stretch the body letting the head fall backward

2. return to i.p.

3. same movement with lifting right leg forward - up

4. return to i.p.

5. repeat # 3 with lifting left leg

6. return to i.p.

Repeat whole exercise 3 x 6

8. I.P.: On the knees:

1. step forward with stretched left leg ( foot on the floor ), fully stretch body and neck lifting stretched arms on the sides

2. return to i.p.

3. sit with buttocks on heels, forward leaning ( chest on knees ), stretch and lift arms forward - up ( palms facing down )

4. return to i.p.

5 - 8 repeat same movement with other leg

( 3 x 8 )

9. I.P.: On the knees:

1. stretch left leg sideward, at the same time bending trunk to the left and lifting right arm, sideward-up, arching it above the head while keeping stretched left arm by left leg

2. bend trunk to the right, stretching right arm down to the floor and lifting left arm sideward-up, arching it above the head

3. repeat the movement # 1

4. return to i.p.

5 - 8 repeat whole exercise with right leg

( 2 x 8 )

10. I.P.: On the knees:

1. bend trunk back stretching the back and the neck, grabbing the heels with hands

2. sit on heels with straight back

3. stretch body, with hands on the heels by pushing hips forward and stretching the neck back

4. return to i.p.

( 4 x 4 )

11. I.P.: Stand with legs wide apart:

1 - 2 twist and bend ( with arches ) trunk to left leg

3 - 4 bend trunk ( with arches ) forward with fingertips on the floor

5 - 6 same movement # 1-2 to right side

7 - 8 amply rotate the trunk in 2 times ( to the left or right side )

( 3 x 8 )

12. I.P.: Backing lying:

1 - 2 roll the body on the back, lifting stretch legs over the head, touching the floor with tiptoes

3 - 4 return to i.p.

( 4 x 4 )

13. I.P.: Left side lying with support on left forearm, right palm placed forward:

1. swing stretched right leg backward, back in extension

2. return to i.p.

3 - 8 same movement # 1-2

Repeat whole exercise with left leg

( 2 x 8 )