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The 8-Minute Better-Back Workout

Back exercises that help prevent back pain, eliminate back fat and strengthen and condition your back.

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Andrew Parsons
Andrew Parsons
Andrew Parsons
Andrew Parsons
Cobra Leg Lift
Andrew Parsons
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Cat-Cow Variation

Get your doctor's okay before starting these strengthening and conditioning exercises.

Reduces stiffness in back and hips; relieves tension in spine

  • a. Cow Pose: On hands and knees, inhale and lift head while making back concave.
  • b. Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down.
  • c. Child's Pose: Draw hips back to heels, drop chest, rounding spine, and rest forehead on floor, arms in front of you. Do 6 reps of whole cycle. Rest in Child's Pose for several breaths.

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Bridge Pose

Stretches abs, hips, quads, lower back; strengthens abs

  • Lie faceup with feet on floor about 6 inches from butt, arms by sides, palms down.
  • Inhaling, press into feet and lift lower body until knees form a diagonal with head.
  • As you exhale, contract your abs and slowly lower spine.
  • Do 6 reps.

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Extended Leg Pose

Stretches hamstrings; strengthens abs

  • Lie faceup with knees bent, feet on floor; take 3 deep breaths.
  • a. Exhale and hug left knee to chest.
  • b. Inhaling, extend left leg over hip. Exhaling, hug it in. Do 3 reps.
  • On fourth rep, keep leg up and circle ankle four times in each direction.
  • Hug knee in; lower foot. Switch sides; repeat.
  • Exhale and hug both knees to chest for 3 breaths.

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Butterfly Pose

Tones abs, pelvic floor, inner thighs

  • a. Lie faceup with soles of feet together, knees open to sides. Inhale.
  • b. Exhale and slowly squeeze thighs together. Do 6 reps.
  • Do 6 more times, taking twice as long to bring thighs together.

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Cobra Leg Lift

Strengthens back and pelvic muscles

  • Lie facedown with elbows by sides, hands by shoulders.
  • Rest forehead on floor, chin tucked slightly.
  • Inhale and lift chest using back muscles.
  • At the same time, lift right leg as high as you can while keeping pelvis level.
  • Hold, then exhale to lower.
  • Switch sides; repeat.
  • Do 6 reps, alternating sides, lifting leg a little higher each time.

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What do you think? Review this slideshow!

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anonymous wrote:

is there a way to get posters of these moves, I recently hurt my back and have been doing some moves but it is hard when you have nothing to reference.?

8/19/2012 08:09:36 AM Report Abuse
del.ramos1 wrote:

I love her outfit! Could I ask you what is she wearing?

6/28/2011 01:36:10 PM Report Abuse
rblumenfeld wrote:

Why is this not shown on Video, demonstrating exactly how to do it. It would be much easier to understand when watched on Video. Please bring the video back like you do with other exercises. Can exercise together with instructor instead of doing it alone. regina

5/11/2011 01:03:41 PM Report Abuse
sm5653 wrote:

I agree, this site used to allow viewers to print a slideshow on 1-2 pages, I wonder why they took away this option.

11/9/2010 11:13:06 PM Report Abuse
anonymous wrote:

This would be of more use to your readers if you could make all 6 poses easily printable on 1 page.

9/16/2010 01:38:16 PM Report Abuse
fiveways5 wrote:

All of these yoga poses are excellent destressers and pain relievers. I have practiced yoga for over three years now and cannot believe how much better my back feels!

8/9/2010 07:20:47 AM Report Abuse

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