A lady sitting on a yoga matt, in her house and holding her back.

14 daily back exercises

1. Single arm kettlebell row

Bend your body at your hips until your torso is at a roughly 45° angle to the floor.

1. Single arm kettlebell row

2. Renegade row

1. Get into an elevated press-up position with your hands holding dumbbells.

2. Tilt your pelvis forwards and switch on your glutes to hold a rock-solid plank as you row one dumbbell up past your hips.

3. Repeat on each side, making sure there’s minimal or no movement in your body.

4. Do 3 sets, 6 reps per arm. (5)

2. Renegade row

4. Low Plank

  1. Lie down on your stomach.
  2. Bend your elbows directly under your shoulders and place your forearms on the floor.
  3. Extend your legs and rest the balls of your feet on the floor.
  4. Lift your hips and thighs off the floor until your body is parallel to the floor.
  5. Engage your core and make sure your body forms a straight line from your head to your feet.
  6. Tuck your pelvis under to ensure a flat back. Don’t let your lower back (lumbar region) sag or lift.
  7. Pull your shoulder blades in and down. (7)

4. Low Plank

5. High Plank

  1. Get on all fours.
  2. Place your hands shoulder-width apart directly under your shoulders.
  3. Keep your elbows slightly bent.

5. High Plank

10. Child’s pose

This pose helps to stretch the upper back. 

10. Child’s pose

11. Bridges

  1. Also known as the glute-bridge hold, this exercise is great for strengthening the lower back and surrounding muscles. 

11. Bridges

12. Lying down lateral leg raises

  1. Lie on one side, keeping your lower leg slightly bent on the ground.
  2. Engage your core by drawing your belly button in towards your spine.
  3. Raise your top leg without moving the rest of your body.
  4. Hold for 2 seconds at the top. Repeat 10 times.
  5. Repeat on other side. Perform 3 sets on each side

12. Lying down lateral leg raises

14. Partial curls

  1. Lie on the ground with your feet flat on the floor, keeping your knees bent.
  2. Cross your hands over your chest.
  3. Take a deep breath. While you exhale, brace your abdominals by pulling your belly button in toward your spine.
  4. Slowly lift your shoulders off the ground a few inches. Try to keep your neck in line with your spine instead of rounding, to avoid pulling up with your neck.
  5. Return to starting position.
  6. Repeat 10 times. Perform 3 sets.

14. Partial curls

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