source : Exercises for a strong, gorgeous back
#1 - Plank
Lie facedown. Rest on your forearms, palms flat on the floor; tuck your toes. Push up off the floor, rising up onto your toes, elbows, and forearms so your back is in a straight line from head to heels.Hold for 30 seconds, eventually working up to 2 minutes.
#2 - Straight leg raise
Lie on your back with your left knee bent and left foot on the floor; keep your right leg straight.Tighten your ab muscles and raise your right leg about 6 inches off the floor; hold for 5 seconds. Slowly lower leg back down, keeping your hips still.
Do 10 to 15 reps, then switch legs and repeat.
#3 - Opposite arm & leg lift
Get down on all fours with hands under shoulders and knees under hips. Reach your right arm forward; at the same time, stretch your left leg back.Hold for 5 seconds, then release and repeat using the left arm and right leg; that's one rep. Do 10 to 15 reps.
Watch the video: Opposite Arm and Leg Lift
#4 - Tabletop tap-downs
Lie on your back with knees bent to 90 degrees so your thighs are perpendicular to the floor and your shins are parallel to it.Slowly lower your bent right leg, touching your right toes to the floor. Return to starting position, then repeat on opposite side; that’s one rep. Do 10 to 15 reps.
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