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Back Exercises

Your Stability & Fitness Workout Starts Here!

Use a combination of these core back exercises to strengthen your lower, upper or middle back.

Bow Pose

Starting Position: Lie on your stomach with your legs hip-width apart and your arms by your sides. Bend your knees. Inhale and reach for your right ankle and then your left.

Upward Phase: Exhale and lengthen through your spine. Lift your chest off the mat, shoulders away from the ears. Press your feet into your hands and your hands into your feet as you open your chest. Let your shoulder blades slide down your back. Hold for 30 seconds.

Doward Phase: Lower your upper body to the mat on an exhale and release your ankles.

Body Parts:

Back, Full Body

Butt, Abs, Chest, Shoulders, Legs

Difficulty: Intermediate

Bird Dog

Starting Position: Begin in tabletop, with your hands and knees shoulder-width apart. Hands are directly under your shoulders and knees directly under your hips.

Upward Phase: Tighten your core. Extend your left leg parallel to the mat, keeping your hips squared.

Shoulder flexion: Send your right arm parallel to the mat. Head should remain aligned with the spine throughout the movement.

Downward Phase: Come to starting position and repeat with the opposite limbs.

Body Parts:

Back, Abs, Butt/Hips

Difficulty: Intermediate


Starting Position: Lie on your stomach with your elbows by your sides, positioned directly under your shoulders and hands facing forward. Extend your legs, hip distance apart, and flex your ankles.

Upward Phase: Exhale and press your hips into the mat while lifting and opening your chest. Keep you leg muscles firm and actively pull elbows toward one another. Hold this position for 15 - 30 seconds.

Downward Phase: Relax and lower your  body to rest back on the mat.

Body Parts:

Back, Abs

Difficulty: Beginner

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