15 Min Back Workout | No Equipment
Catcow pose yoga
Superman: This exercise strengthens your back extensors and glutes. Lie on your stomach with your arms extended overhead and your legs flat on the floor. Lift your arms, legs, and chest off the floor at the same time. Hold for 5 seconds, then lower back down. Repeat 10 times. clevelandclinic.org
Superman exercise
Bird dog: This exercise strengthens your back extensors, glutes, and core. Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Extend your right arm forward and your left leg back at the same time. Hold for 5 seconds, then switch sides. Repeat 10 times per side.www.verywellfit.com
Bird dog exercise
Bridge: This exercise strengthens your glutes, hamstrings, and lower back. Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the floor so that your body forms a straight line from your shoulders to your knees. Hold for 5 seconds, then lower back down. Repeat 10 times.www.verywellfit.com
Bridge exercise
Plank: This exercise strengthens your core, shoulders, and arms. Start in a push-up position with your forearms on the floor and your elbows under your shoulders. Hold your body in a straight line from your head to your heels. Hold for 30 seconds, then rest for 30 seconds. Repeat 3 times.
Plank exercise
Be sure to listen to your body and stop if you feel any pain. You can always modify the exercises to make them easier or harder.
Sources
bestslimmingworld.com/slimmer-legs-in-10-days-with-these-6-exercises-lose-thigh-fat/