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16
Workout

Express gymnastics for the back

~30 min.
~360 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
Cossack squat in a bent-over position
1
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Forward fold
1
Level: 4
10 sec.
Forward fold
1
Level: 5
10 sec.

Comments

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