Back Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


Plank with Alternating Leg Lift
Summary

Intermediate Plank Exercise

  • Muscle Group: Back, Hip Flexors, Back: Lower, Lats, Quads, Serratus Anterior, Shoulder: Front, Triceps, Abs: Side, Abs, Core, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Hip Extensions with Straight Knee
Summary

This exercise is great for working the glutes (buttocks).

  • Muscle Group: Buttocks, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Pilates
Inward Back Curl
Summary

This is a really simple but affective core and ab stretch.

  • Muscle Group: Back: Lower, Abs
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
Cat Stretch
Summary

This is a simple back stretch exercise.

  • Muscle Group: Back, Back: Lower, Neck, Trapezius: Upper, Back: Upper, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
Hip Extension with Bent Knee
Summary

This exercise is designed to work your buttocks.

  • Muscle Group: Buttocks, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Pilates
Kneeling Side Leg Raises
Summary

This is a great exercise to work your hip joints.

  • Muscle Group: Buttocks, Outer Thigh - Hip, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Pilates
Bridges with Side Kick
Summary

This simple exercise is designed to work your glutes (buttocks), hamstrings and low back.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Balance, Pilates
Bridges
Summary

This exercise focuses on working the buttocks and thigh muscles.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Push Ups from Knees
Summary

This is an easier version of the push up from toes.

  • Muscle Group: Chest, Shoulder: Front, Triceps
  • Equipment: Exercise Mat, None
  • Categories: Strength
Push Ups with Elbows Close to Sides
Summary

This is a simple push up exercise.

  • Muscle Group: Chest, Shoulder: Front, Triceps
  • Equipment: Exercise Mat, None
  • Categories: Strength
Swimming
Summary

This is a quick and easy exercise to work your lower back and glutes.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Neck, Core, Hip Stabilizers, Trapezius: Upper
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Superman
Summary

This is a simple and fun exercise to work your lower back.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Neck, Core, Hip Stabilizers, Trapezius: Upper
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Back Extensions on the Mat (Beginner)
Summary

This is a simple exercise to strengthen your low back.

  • Muscle Group: Back, Back: Lower, Neck, Core, Trapezius: Upper, Trapezius: Middle, Back: Upper, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Back Extensions on the Mat (Intermediate)
Summary

This exercise focuses on strengthening the lower back.

  • Muscle Group: Back, Back: Lower, Neck, Core, Trapezius: Upper
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Oblique Twists
Summary

This exercise is a simple crunch to work the side abdominals.

  • Muscle Group: Back, Hip Flexors, Back: Lower, Abs: Side, Abs, Core
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core

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