Exactly what you need
A workout mat and a pair of 5- to 10-pound pinheads. Choose a weight that challenges you while permitting you to finish 10 to 12 repetitions for 2 to 3 sets.
Before you begin
Heat up for three minutes with a vigorous walk or by stepping from side to side on the spot. Then, standing with your feet hip width apart and knees a little bent, raise your arms out to your sides and carefully press your shoulder blades in reverse toward each other. Isolate the motion in your mid-back, and stay clear of waving with your arms; your shoulders need to move just an inch approximately. Repeat for one minute.
Works :- upper back, sides of upper body, backs of shoulders, backs of arms
A. Lie face up, holding one pinhead securely in both hands, arms reaching toward the ceiling and dumbbell aligned over your chest. Bend your legs, feet on the floor and knees punctuating.
B. With abs tight and a company grip on the pinhead, gradually extend your arms over your head and behind you, keeping your elbows upper and a little bent arms near your ears.
C. When your arms are about parallel to the floor, go back to starting position. Do eight to 12 repeatings.
Functions :- mid-back and low, butt
A. Lie face down with your arms extended above your head and your legs directly, shoelaces dealing with the floor.
B. At the same time, raise your feet, arms and shoulders off the floor, contracting the muscles in your low back. Avoid jerky movements or seeking out as you raise your legs and arms; keep your neck lined up with the rest of your spinal column.
C. Hold for two seconds and return to starting position. Do 12 to 15 repeatings.
Shoulder blade squeezes
Works :- mid-back, backs of shoulders
A. Keep your right (front) foot on the floor however raise your left (back) heel, stabilizing on the ball of your left foot. Hang your arms toward the floor, keeping hands in line with palms and shoulders dealing with back.
B. Tighten your abdominals and use the muscles in your mid-back to delicately press your shoulder blades together and down. Bend your arms, lifting your elbows up and behind you, keeping shoulders far from your ears. Keep your neck in line with your back, wrists straight down with palms back, and abs drawn in throughout.
C. Go back to starting position. Do eight to 12 repeatings.
Single arm row (lunge position)
Functions :- rhomboids, lats, middle back and biceps
A. From a standing position, lunge forward with your right leg and hold a dumbbell in your left hand, palms dealing with back. Flex the torso forward by hinging at the hips while keeping your spinal column straight. Draw the belly button in toward the spine to protect the lower back. For added support, brace your right leg with your right-hand man.
B. Pull the pinhead to your ribcage, keeping the elbow at a 90-degree angle. Press the shoulder blade at the top of the activity. Hold this position for 2 seconds.
C. Slowly lower the weight to a prolonged arm position and repeat.
Bent over row
Functions :- lats, rhomboids, middle back and biceps
A. Stand with the feet take on width apart and knees somewhat bent. Bend forward by hinging at the hips to a 45-degree angle. Hold a pinhead in each hand with palms dealing with inward and arms extended down. Draw your belly button in towards the spine to support the lower back.
B. Keeping elbows near to the body, raise the weights up until the elbows pass your back. Press your shoulder blades at the top of the activity. Hold the position for 2 seconds.
C. Go back to start position for one repeating.
Functions :- middle back, lats, core, arms
A. Enter plank or push-up position, with hands directly under shoulders and a dumbbell beside each hand. Keep your spine directly, with a small natural curve, from the top of your head to your tailbone– do not let your back collapse. Draw your belly button in towards your spine and keep your core engaged.
B. Keeping your elbow close to the body, lift one pinhead towards the ribcage till the elbow passes your back. Keep the abdominals tight and stay clear of moving the entire body.
C. Return to beginning position and repeat with the opposite side. This amounts to one repetition.
Rotating arm and leg lift
Functions :- lower back
A. Lie face down on the mat with your arms completely extended in front of you, thumbs pointing toward the ceiling. Engage the core to stay clear of collapsing in the back and keep the neck extended.
B. At the very same time, lift your right arm and left leg towards the ceiling, keeping them both extended. Keep both hips on the mat throughout the movement. Hold the position for 3 seconds.
C. Return to starting position and repeat with the left arm and right leg for one repeating.