Lower Back Extension

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Back extension exercises target muscle groups in the back, especially the lower back, to improve overall health, mobility, and core strength. Learn how to do...

Motion: Lie face down on floor, hands one on top of other and drop forehead or chin on hands, lift legs about 2 inches off the floor, inhale and raise upper back, arms and head off the floor, keep neck straight, try to raise belly button off floor, hold for 2 secs then lower to start.

Variation: bend arms with hands flat on floor at chest level, raise legs 2 inches off floor, then raise upper back by extending arms and keeping hands flat. Do not extend the neck. Raise belly button off floor, Hold for 2 secs then lower self to start.

Repetitions: Perform each movement 8-12 times and repeat 2-3

Expert:  LIVESTRONG.COM

 

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Step Ups

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Physio exercises to help improve range of movement at the knee and strengthen the quads. Early to mid stage rehabilitation exercises for after knee injury, f...

Motion: Stand at the lowest step, feet placed at the hip width, back straight and abdominal muscles tight. Place the foot of the weak leg on the step, keep the straight leg in line, then step up and lock the knee, keeping the back straight. Then step down slowly with the good leg first. Perform 10 step-ups each leg.

Repetitions: Perform 5 times each leg.

Expert:  Physical Therapist, www.Physioexerciselibrary.com

 

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Swimmer Exercise

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Bodyweight#BodyweightExercise#BodyweightWorkoutJust 1 of 238 exercises that are available in both the iPhone/iPad and Android Bodyweight Training; YAYOG app...

Motion: Lie face down on the bed or floor, arm extended over the head, lift the right arm and left leg, hold for 3 secs, then lift the left arm and opposite leg, hold for 3 secs.

Repetitions: Perform on each side 5 times and repeat 2-3x.

Expert:  Mark Lauren

 

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Glute Bridges

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Work out your glutes and lower back using pelvic tilt exercises. Learn exercises and stretches for your workout routine in this fitness video.

Motion: Lie on floor, knees bent, feet shoulder width apart, hands at your sides, slowly raise pelvis upward, keep feet flat on the floor, squeeze glutes, hold for 5-10 secs, lower buttocks to ground and repeat

Repetitions: Perform 5 times and repeat 2-3x

Expert:  livestrong.com

 

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