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

Comments

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