Thursday, February 8, 2024

Strong Back in 15 Minutes: A Daily Routine

Strong Back in 15 Minutes: A Daily Routine
Strengthening your back in 15 minutes daily is achievable! Here's a circuit targeting different back muscles you can complete in under 15 minutes:

Warm-up (3 minutes):

- Cat-Cow: 10 reps each, focusing on spinal mobility.

- Arm circles: 10 forward, 10 backward, warming shoulders and upper back.

Exercises (12 minutes, 3 sets each with 12 reps):

- Supermans: Lie on your stomach, arms and legs extended. Lift chest, head, and legs slightly off the ground, hold for 2 seconds, lower. Engage core and glutes.

- Bird-dogs: Start on all fours, extend one arm and opposite leg out straight, hold for 2 seconds, switch sides. Keep core engaged and back flat.

- Seated rows (optional, with weights): Sit with good posture, pull weights towards your chest, squeeze shoulder blades, then slowly release.

Cool-down (2 minutes):

- Child's pose: Rest on your knees with your forehead touching the ground, relax and breathe deeply.

- Static stretches: Hold gentle stretches for major back muscles for 15-30 seconds each.


- Focus on form: Ensure proper technique for each exercise to avoid injury.

- Listen to your body: Modify exercises or take breaks if needed.

- Progress gradually: Increase reps, sets, or weights as you get stronger.


- Add planks or wall slides for core and upper back engagement.

- Perform the routine 3-5 times a week for optimal results.

Remember, this is a general guide. Consult a healthcare professional before starting any exercise program, especially if you have any health concerns. By dedicating 15 minutes daily, you can build a strong and healthy back!

No comments: