Almost everyone wants to have a nice and toned body, but not everyone can find the time to dedicate themselves to a specific diet or an exercise schedule as a result of a busy lifestyle.
And since we understand the struggle of most people, we are going to provide you with a list of short but efficient exercises focused mostly on your back. Not only will they eliminate any back pain you may have, but they will also help strengthen your core and eliminate the fat in the abdominal and back area.
- Band forward
Put your hands on the ground but be careful not to twist your knees. Keep a steady and straight position and lean down once more afterwards. Repeat it 10-15 times.
- Side bands
Put one hand down with a dumbbell and the other one behind the back of your head. Do short movements. Repeat 15-20 times.
Push-ups is one of the best activities you can do for the hands and the back.
- Bow stance
Lay on your stomach and grab your lower legs before curving back and forward. Hold the position for 60 seconds.
- Superman posture
Lay on your stomach before lifting your hands over your head like you are flying. Repeat it 15 to 20 times.
- Upper back lifts on stability ball
Lay on your stomach on the ball before spreading your legs at a shoulder-width. Your hands need to be placed on the back of your head before lifting and bringing down your shoulders and keeping the neck straight.
Doing the bridge exercise is highly beneficial for your back. However, make sure you practice it well step by step before performing it as you can hurt your back.