Publicado el 21 comentarios

Knees to the chest and roll

This is an excellent exercise to massage and treat with care our lower back.

Pull the knees up towards the chest and stretch the hips and lower back. The lumbar spinal area is pressed into the floor. Roll up and down and from side to side upon the lower back. This loosens into the hip joint and massages and stimulates the lower back.

The hardness and firmness of the floor are important and should be used to press into stiff, tight areas. The back may crunch and snap :)
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Publicado el 10 comentarios

Supermans Level 3

Supermans Level 3 will burn our lower back. Again, no equipment is required.

Lay face down on a mat, with your arms extended.

Exhale and contract your lower back and glutes, lifting your chest and legs up off the ground. Keep your hands and arms straight throughout the exercise.

Hold a few seconds. Inhale, back to initial position and repeat.

There are some other variations and yoga poses but luckily they are not called «supermans».

All of them are safe and effective when it comes to building strength in our lower back. There is life beyond deadlift!


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Publicado el 2 comentarios

Supermans Level 2

Supermans Level 2 is another easy exercise for our lower back. No equipment is required.

Lay face down on a mat, with your arms extended.

Exhale and lift your chest up off the ground using your back muscles. Keep your hands and arms straight throughout the exercise.

Hold this position a few seconds. Inhale and back to initial position. Repeat, chasing perfection :)


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Publicado el 14 comentarios

Glute Bridge

Squats have become popular for great glutes. While lifting heavy is important, we shouldn´t forget those bodyweight moves that allow us to focus on engaging and activating the specific muscles.

The hip joint extends through the hamstrings, gluteal muscles and extensors.

The easiest exercise to work hip extension is the Glute Bridge.

How to do it:

  1. Lying face up on the floor with your arms at your sides and your knees bent. Contract your abdominal muscles to flatten your low back into the floor and try to maintain this contraction throughout the exercise.
  2. Exhale and lift the hips off the floor by pushing through the floor with your heels. The result should be a bridge from the back of your shoulders to your knees. Do not push your hips too high because it will cause an arch in your lower back.
  3. Inhale, lower your hips, and repeat. Nice and easy :)

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Publicado el 32 comentarios

Bent Knee Push Ups

This is an essential exercise for beginners. Some people can´t do a single push up. It´s not a myth, I´ve trained some. This is an easy variation to  gain strength and progress to the full Push Up if you add it to your routine.

This exercise works: pectoralis majordeltoidstriceps, and rectus abdominis.

On the floor on your knees supported by your hands in front of you.

Slowly bend your elbows to where your chest touches or barely touches, the ground.

Keeping the torso rigid and head aligned with your spine, inhale down, exhale up!


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