Back: Middle Exercises

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

 

Exercises


Seated Back Stretch
Summary

A simple exercise that can be done on any chair (even an office chair!) as well as on the exercise ball.

  • Muscle Group: Chest
  • Equipment: Medicine Ball
  • Categories: Stretches
Seated Rows on the Ball
Summary

This exercise focuses on the muscles of the shoulder & middle of the back.

  • Muscle Group: Buttocks
  • Equipment:
  • Categories: Core, Strength
Upper Back Curl
Summary

This is a great stretch for your upper back.

  • Muscle Group: Lats, Chest
  • Equipment: BOSU, Medicine Ball
  • Categories: Pilates, Stretches
Sideways Knee Pull-In on BOSU
Summary

This exercise targets the abs and obliques, as well as increasing overall stability.

  • Muscle Group: Hamstrings, Buttocks
  • Equipment: Bench
  • Categories: Balance, Core, Strength
Kneeling Shoulder Stretch
Summary

Simple shoulder stretch

  • Muscle Group: Chest
  • Equipment: Medicine Ball
  • Categories: Stretches
Single Arm Raise Balance Exercise on Exercise Ball
Summary

This exercise helps balance as well as shoulder and core strength.

  • Muscle Group: Hamstrings, Buttocks, Lats
  • Equipment: Bench, BOSU
  • Categories: Balance, Core, Pilates
Lower Back and Glute Stretch
Summary

Lying glute (buttocks) stretch.

  • Muscle Group: Lats, Chest
  • Equipment: BOSU, Medicine Ball
  • Categories: Pilates, Stretches
Side Plank on BOSU (on elbow)
Summary

This exercise improves core strength and stability.

  • Muscle Group: Hamstrings, Buttocks
  • Equipment: Bench
  • Categories: Balance, Core, Strength
Starfish Side Plank on BOSU
Summary

Advanced core stability and balance exercise.

  • Muscle Group: Hamstrings, Buttocks
  • Equipment: Bench
  • Categories: Balance, Core, Strength
Leg Lift Core Stability on Exercise Ball
Summary

This exercise enhances balance, core stability, and core strength.

  • Muscle Group: Hamstrings, Buttocks, Lats
  • Equipment: Bench, BOSU
  • Categories: Balance, Core, Pilates
Outward Back Curl
Summary

This is a simple back stretch.

  • Muscle Group: Lats, Chest
  • Equipment: BOSU, Medicine Ball
  • Categories: Pilates, Stretches
Side and Arm Stretch
Summary

Simple standing oblique stretch

  • Muscle Group: Lats, Chest
  • Equipment: BOSU, Medicine Ball
  • Categories: Pilates, Stretches
Child's Pose
Summary

Simple back stretch

  • Muscle Group: Lats, Chest, Back: Lower
  • Equipment: BOSU, Medicine Ball, None
  • Categories: Pilates, Stretches, Yoga
Posterior Shoulder Stretch
Summary

Good Shoulder Stretch

  • Muscle Group: Chest
  • Equipment: Medicine Ball
  • Categories: Stretches
Shoulder Stretch
Summary

Shoulder Stretch

  • Muscle Group: Chest
  • Equipment: Medicine Ball
  • Categories: Stretches

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