Strengthen Your Back Muscles With These Exercises

Some exercises target a particular area of your body for better strength and endurance. So, what are the back-strengthening exercise let’s find out here

• Sarwa Hith Aasan or Air Bicycle Exercise
  

  Air Bicycle Exercise

Process:

1. First Lie Down on Your Back.
2. Breathe Normal and lift both legs in the air, and start cycling with both legs
3. Keep the toes flexible and try to make big circles in the air
4. Do this cycling for 1o times each in circular and anti-circular rotation
5. After you finish this entire cycle of rotations take a rest and repeat the action

Benefit:

This exercise is beneficial for stomach and leg muscle brings flexibility to buttocks and knees and increases blood circulation in the body.

• Glute Bridge Abduction.
  

  Glute Bridge Abduction

Process:

1. For Glute bridge exercise lie down on your back on the yoga mat/carpet
2. Fold Your knees with feet planted flat on the mat
3. Bring your ankles as close as possible to your buttock, and keep your hands near buttocks on both sides
4. Now lift your back and buttocks, with knees in alignment, keep your hands and feet firmly planted on the mat.
5. Remember your back should be straight and keep your body tight
6. Stay in this position for 10 seconds and slowly bring back your body to a normal position. Remember not to have any jerky movements
7. After completion of this one cycle take a rest and repeat

Benefits:

A great variation on the mat for your lower body - Glute Bridge Abduction. While performing the glute bridge abductions, you not only work on your glutes but also your spine. If you want to up your workout, try doing it with a band.

Plank Exercise

Plank Exercise

Process:

• Lie down on the floor, keep your arms beside your head and get in the plank position.
• Ensure that your body is in a straight line from head to toe and your lower back or hips don’t sag.
• Hold the position for 30-60 seconds and come back to the normal position.

Benefits:

Planks help in strengthening the core muscles of the body and helps in increasing the metabolism of the body. Plank helps in burning calories fast and belly fat burning. The regular practice of this exercise can help in relief from back pain.

• Double Knee to Chest
  

  Double Knee to Chest

Process:

• Lie on the back of the yoga mat, keep both the hands facing downwards near the buttocks on both sides.
• Hold both your knees together with both hands and lift them towards your chest
• Now bring your head towards your knees slowly
• Stay in this position for the count of 10
• Repeat this entire cycle 5-10 times

• Lumbar Rotation
  

  Lumber Rotation

Process:

• Lie on the back of the yoga mat, keep both the hands facing downwards near the buttocks on both sides.
• Join both the knees and turn towards your to your left, the feet should not move from their position and should be firmly planted, and again turn to your right in the same position.
• Your back should not move during this exercise only your lumbar should rotate.
• Do these repetitions for 5 times on each side

Spread Leg Raise

Spread Leg Raise

Process:

Lay down on the mat or floor and keep your hands by the body

Breathe normal and join both the legs

Now try to lift your feet in the air

When lifting feet try to keep your legs straight

Stay in this position for some time and slowly come back to the first position

This is one round and tries to do 3 sets of 15-20 repetitions

Benefits:

Increases the core strength and helps in heavy lifting.

Precautions to be taken while doing these exercises

Dr. Vijaylakshmi, Gynecologist cautions that both males and females must choose exercise as per their body shape, size and health conditions. Do consult your physician before starting any exercise regime, especially pregnant ladies and people who went under surgeries must start any exercise routine under expert guidance only.