If you dream of wearing dresses with a deep cut in the back, like Hollywood stars this spring, then you should take care of your back now. Personal trainer Natalya Komissarova specially for Woman’s Day has developed a 10-minute program of five exercises that will help pump back muscles, correct posture and even visually enlarge your chest!
Natalya Komissarova will show a set of five exercises for working out the lower back, which contains exercises from remedial gymnastics. Performing these simple tasks every day, you can get a royal posture, visually enlarge your chest, and if you previously felt back pain, you can soon forget about them!
It is advisable to repeat the exercises every day, since the complex does not contain complex exercises and does not heavily load the lower back. It will take you only 10-15 minutes a day to do the exercises, you must admit that this is not so much in order to get a beautiful and healthy back!
1st exercise
Initial position: lying on the stomach, hands behind the head or along the body, fix the legs.
Performance: raise the upper body off the floor.
Repeat 20-25 times 3-4 sets, rest 30 seconds between sets. Increase the number of repetitions and approaches as physically possible.
2st exercise
Initial position: lying on your stomach, lower your head down, arms extended forward, legs straight and raised above the floor upwards – you cannot bend them.
Performance: alternately raise the right arm and left leg, lower them and raise the left arm and right leg.
Repeat 20-25 times 3-4 sets, rest 30 seconds between sets. Increase the number of repetitions and approaches as physically possible.
3st exercise
Initial position: we get on all fours on the floor, focusing on the hands, knees and socks.
Performance: we bend the lower back up, lowering our head down, look at the floor, then, bending our arms, we slide down like a snake. Straightening our arms, we bend up, fixing the position of the body for a few seconds. This exercise will help not only stretch your spine, but also strengthen your chest muscles.
Repeat 20-25 times 3-4 sets, rest 30 seconds between sets. Increase the number of repetitions and approaches as physically possible.
4st exercise
Initial position: stand up straight, bend forward without bending your back, legs are slightly bent.
Performance: connect the shoulder blades by bringing straight arms back and pressing them as close to the body as possible.
Repeat 20-25 times 3-4 sets, rest 30 seconds between sets. Increase the number of repetitions and approaches as physically possible.
5st exercise
Initial position: take the dumbbells in one hand with a neutral grip, with the other hand and foot rest on the bench and tilt your back almost parallel to the floor, your head looks straight.
Performance: as you exhale, begin to bend your arm and pull the dumbbells to your chest as high as possible.
Repeat 20-25 times, 2 sets on each side, rest 30 seconds between sets. Increase the number of repetitions and approaches as physically possible.
We would like to thank the fitness club “TerraSport Copernicus” for the help in organizing and conducting the shooting,
Photographer Alexander Emauz, trainer Natalia Komissarova – personal fitness and bodybuilding trainer of the 2nd category of the club “TerraSpotr Copernicus”, the current model of “Bikini”.