How to exercise your back. Here you will learn more about effective back exercises without equipment you can perform to get a better posture and more muscular back.
Back raised
Lie on your stomach with your arms outstretched in front of you. Lift the upper part of the body off the floor by tightening the muscles in your lower back and buttocks. In parallel, bend your elbows and let your arms slide backward and out to the side of your body. Hold for 1-2 seconds when you are up, and slowly lower again. Look down at the floor to avoid tensing muscles in the head and neck. Vary the exercise by lifting every other leg from the ground. Perform ten repetitions times three series.
Arms and legs raised
Stand on all fours with your palms down on the floor at shoulder length. The knees should be on the floor as the body is at a 90-degree angle to the thighs. Look forward. Lift every other leg and arm at the same time while looking ahead. Hold for 1-2 seconds. Stretch your arms and legs properly when performing the exercise. Perform 15 repetitions times three series.
Hip lift
Start on your back with your knees bent and the soles of your feet in the ground—arms along the body. Press your hips up against the ceiling while pressing your feet against the floor. The upper back, shoulders, neck, and head should be at rest. Hold for 1-2 seconds, and you will move slowly down again. Vary by doing this exercise with one leg at a time. Make it more challenging by placing your feet on a stool or similar. Perform ten repetitions times three series.
The plank
The plank makes it easier for you to run with an upright posture. Strong core muscles are essential so that the body does not “collapse” when you start to get tired. This will cause the speed to slow down as you run. The plank can be compared to an arm raise, only that the weight rests on the elbows, not the hands. Hold the position for one minute. Perform the exercise 3 times with a 5-minute break between each. It can be done 1-2 times a week for a period.
Side plank
The starting position is that you stand on a side plank while leaning on your elbow. Work continuously with the core muscles by tightening the abdomen and buttocks muscles. Hold for 30-40 seconds. Switch sides and repeat the exercise. Perform three repetitions on each side times three series.
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