back_workout.jpg

Show your back some love with these simple back exercises. These moves will help strengthen the erector spinae muscles located along your spinal column, maintain flexibility in your back and help prevent back injury and pain caused by all those hours of hunching over the work desk, and zoning out in front of the TV:

Note:
Do these 3 to 4 days a week to tone your back and to improve your posture in as little as 6 weeks.

Back Stretch:

1. Lie on back with knees curled toward chest, hands hugging each knee.
2. Raise head and shoulders off floor, holding for 15 seconds. Lower to starting position and repeat.
Reps: 12

Opposite Arm and Leg Lift
:

1. Lie face-down, arms extended in front of you, palms-down, shoulder-width apart; legs straight with tops of feet touching floor.
2. Keeping torso stable, lift right arm and left leg slightly off floor. Hold for 3 seconds, then slowly lower and repeat with left arm and right leg.
Reps: 12


Plank Lift:

1. Balance on forearms and toes in plank position, keeping head and neck aligned with spine.
2. Raise right leg, squeezing glutes. Hold for 3 seconds, then lower and repeat with left leg.
Reps: 8

[source]