3. Floor Exercise For Back:
How to do it:
- Lie on your back with your knees bent, and your feet spread out.
- Arch your back and point your pubic bone towards your feet.
- Hold for 5 seconds. Relax and flatten your back. While doing this pull your bellybutton towards the floor.
- Hold for 5 seconds and then relax. Repeat.
- Start with 5 repetitions each day. Build up to 30.
4. Upright Rows:
How to do it:
- Grasp a dumbbell in each hand with a grip that is slightly less than shoulder width.
- The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight.
- This will be your starting position. Use your side shoulders to lift the dumbbells.
- The dumbbells should be close to the body as you move it up and the elbows should drive the motion.
- Continue to lift them until they nearly touch your chin.
- Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms.
- Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position.
5. Plank with Lateral Arm Raise:
How to do it:
- Come into a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart.
- Keeping hips as still as possible, lift one arm up to shoulder height.
- Return to center, then lift the other arm to shoulder height.
- Draw belly button up and in and keep your body centered. Do 10 reps each side.
