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16
Workout

Express gymnastics for the back

~31 min.
~372 kcal
Female
⁉️ Comments

"Express gymnastics for the back" is designed to strengthen the back muscles, improve posture and stress relief after carrying a child for a long time. This workout will useful for both beginners and more athletic mothers. Stretch your muscles at the end of the day, relaxing the lower back, relieving stress and tension in the muscles and back is sometimes very necessary to maintain a healthy physical condition. 

Main exercises
Round 1
Back extension
1
Level: 1
12
Subscription needed
T Stretch
1
Level: 1
9 sec.
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
9
Forward fold
1
Level: 4
12 sec.
Subscription needed
Y Stretch
1
Level: 1
9 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
6
Subscription needed
Low pull
2
Level: 2
14
Subscription needed
Round 2
Back extension
1
Level: 1
12
Subscription needed
T Stretch
1
Level: 1
9 sec.
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
9
Forward fold
1
Level: 4
12 sec.
Subscription needed
Y Stretch
1
Level: 1
9 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
6
Subscription needed
Low pull
2
Level: 2
14
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

Available after payment