Don't have time to exercise? Come on. To complete this workout, you will need no more than five minutes (how to brush your teeth). These exercises can be done at home on your favorite mat - no equipment needed, just your body.

dynamic bar

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1. Get into a classic plank position on your elbows. Do not lower the pelvis - the whole body forms a straight line from the top of the head to the feet. Feet together.
2. Bend one leg out to the side. Bring it back, bend the other and then also place it next to the first foot.
3. With the help of a jump, spread your legs wider than the mat and then return your feet to the starting position in the same way. Do the exercise for 30-45 seconds.
4. Perform all exercises at a comfortable pace - pay attention to technique, take your time.

Bicycle variation

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1. Lie down on the floor on your back. Raise your legs off the floor, but not high - otherwise it will be too easy to perform the exercise, you will not achieve the desired effect. The shoulder blades are slightly off the floor.
2. While one leg is straight, pull the knee of the other leg to the chest. Help with your hands - clasp your knee with them and pull it even lower to your chest. Straighten your leg and now pull the other knee towards your chest.
3. Do five reps on each leg.

Twisting

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1. Lie down on the floor on your back. The abdominal muscles are tense, the lower back is pressed to the floor.
2. Lift both feet off the floor. Lift one perpendicularly up (do not lower the other leg to the floor). Grasp the knee of the raised leg.
3. Lifting your shoulder blades off the floor and bending your arms, reach for your knee. But at the same time, rise due to the muscles of the abdomen, and not due to the muscles of the arms.
4. When returning to the starting position, do not lower yourself completely to the floor. Do 10 reps.

Leg raise + crunches

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1. Lie down on the floor on your back. Put your hands behind your head, lift your right leg perpendicularly up.
2. Start lifting your left leg - at the end point it should touch the right foot. As soon as it touches, do a twist - tear your shoulder blades off the floor - and slightly lift your buttocks.
3. Lower your leg (but do not lower it to the floor, it should hang in the air) and repeat the exercise. Do 15 times.
4. Once you have completed all reps, do 15 crunches (legs crossed and raised).

Not only weightlifters and bodybuilders need to regularly train their back. A good set of exercises to strengthen the muscles of the back and spine will help form a muscular corset. This is important both for an even posture and for the prevention of deformities of the spinal column. The latter often occur in adulthood, especially in sedentary people. Giving sports only half an hour every day, you can maintain the flexibility of the spine for many years and avoid many back problems.

How to do the exercises correctly

Before starting regular back muscle training, it is important make sure there are no contraindications. If the anamnesis includes diseases or injuries of the spine, then a doctor's consultation is needed. Even if loads are allowed, a number of rules should be observed to avoid injuries to the musculoskeletal system:

• perform all elements smoothly, without sudden jerks;
• constantly listening to feelings in the problem area (discomfort - a signal to stop the lesson);
• increase the load gradually, slightly increasing the number of repetitions as the muscles strengthen;
• need to practice regularly increasing discipline and consolidating the results achieved;
• beginners should not chase quantity made repetitions and sets, as well as set too frisky pace at the very beginning of the lesson.

The following set of exercises for the spine is contraindicated in chronic diseases at the stage of exacerbation, bleeding of any etiology, the presence of severe pain in the lumbar region, shoulder blades and neck.

A set of exercises to strengthen the muscles of the back at home

Four simple exercises for which no equipment or skills required, with regular performance, they will help create a reliable muscular support for the spinal column:

• Bridge hips. The element is performed from the initial lying position, while the bent legs rest with the feet on the floor, the arms are located along the torso. Exhaling, raise the hips up until the body is straightened in the hip joints, linger a little at the top point and smoothly lower the pelvis. It is desirable to perform the exercise at least 15 times. As the muscles strengthen, you can increase the load by straightening one leg at the knee while lifting the hips.
• "Bird and Dog"- an interesting and effective exercise for all groups of spinal muscles. Standing on all fours (dog pose), you need to tighten your abs and straighten your back. The transition to the bird's pose consists in the simultaneous raising of the right arm and the opposite (left) leg. At the same time, the limbs are straightened, arranged strictly horizontally and fixed for a couple of seconds. After returning to the original position, the opposite arm and leg work (do at least 5 times for each side).
• side plank especially useful for prolonged static load on the spine (standing work). Lying on your side and leaning on the elbow of one hand, place the other on the waist. Then tear off the hips from the surface and straighten the body, fixing in this position for at least half a minute. Repeat the element for the other side. To complicate the task, you can raise your leg in the process of execution or lean on the palm of a straight hand.
• lunges, designed to improve coordination, are performed from a standing position. Having fixed the palms on the waist, you need to take a fairly wide step forward, bending the legs at the knee joints at a right angle. Do 10 repetitions for each leg. You can increase the load with the help of weights (hold dumbbells in your hands).

In addition to preventing deformities and diseases of the spine, this simple set of exercises will provide excellent posture. A thin waist and a graceful gait will be another nice bonus.

People whose work involves long-term static loads on the back and those who visit the gym are advised to perform more special elements.

An additional set of exercises to strengthen the spine (video)

Exercise machines in the gym allow you to diversify the set of standard elements for the formation of a muscular corset.

• Stretches performed on hyperextension, perfectly strengthen the rectifier muscles. From the starting position, you need to completely straighten the body, lingering for 30 seconds at the top point.
• Deadlift- Another great element for pumping rectifiers. The exercise is intended for the prevention of disorders and is contraindicated in pain syndrome. Perform tilts and extensions smoothly, holding the barbell in your hands with a direct grip.
• Element "prayer" is a vertical block pull performed on the knees. At the bottom point, when bending the torso, the head should touch the floor.
• hyperextension you can do it on fitball. Starting position - lying on the stomach on the projectile with palms fixed on the back of the head and lowered torso. When unbending the body, straighten and linger for half a minute in this position.
• Stretching with a fitball- one of the simplest, but very useful exercises for the back. You just need to lie on the projectile with your stomach and relax the muscles of the whole body as much as possible. You can stay in this position for as long as you like.

These exercises are not only guarantee of a strong muscular corset but also excellent remedy for back pain. Supplementing them with a standard training program, you can do not be afraid of scoliosis and osteochondrosis even with many hours of sedentary work in the office. At the same time, it is important to get up from the workplace every hour in order to slightly stretch the muscles and activate blood circulation.

The effectiveness of exercises for the back in diseases of the spine

Scoliosis and osteochondrosis- the most common pathologies of the musculoskeletal system. The first diagnosis is made at any age, since the curvature of posture can be earned in childhood. Wherein back muscles atrophy and hold the spinal column in wrong position. Special stretching and muscle strengthening exercises are the best way to correcting the situation.

A set of exercises for scoliosis (video)

Osteochondrosis is a more “age-related” disease, which is cartilage degradation intervertebral discs. Accompanied by impaired mobility of the spinal column, periodic pain and deterioration of tissue nutrition. In this case, you should be careful, but if the case is not very advanced, the exercises help restore mobility and relieve pain.

Training for osteochondrosis (video)

Performing a set of simple exercises to strengthen the muscles of the back and spine daily, you can restore health and maintain it for a long time.

"Feel" your back

Lying on your back, bend your knees at an angle of 90 ° and rest the soles of your feet against the wall. Gradually increase the force of the stop of the soles, while pressing the lower back to the floor. Hold the tension in your legs and back for 10 seconds, then relax. Repeat 4-8 times.

Strengthen the muscles of the lower back, buttocks and hamstrings

Lying on your back, bend your knees, place your feet shoulder-width apart. Slowly raise your pelvis until your back is off the floor. Tighten your abdominal and gluteal muscles. Hold this position for 15 seconds. Repeat the exercise 3 times.

Strengthen your abdominal muscles

Lying on your back, bend your knees, place your feet shoulder-width apart. Raise your head and shoulders slightly. Rest your hands on your hips and hold this position for 15 seconds. Try to keep your lower back on the floor. Repeat the exercise 3 times.

Strengthen your obliques

Lying on your back, bend your knees, place your feet shoulder-width apart. Raise your head and shoulders. Grab your right knee with your left hand. Hold this position for 10 seconds. Return to the starting position, lying on the floor and relax. Do the described exercise, holding your left knee with your right hand. Repeat the exercise 3 times.

Get back flexibility

Get on all fours, leaning on your palms and knees, your back is straight. Lower your head down and arch your back like a cat. Hold this position for 5-10 seconds, then return to the starting position. Repeat the exercise 3 times. In all positions, the neck should be in line with the back.

Strengthen your back muscles and buttocks

Get on all fours, resting on your hands and knees. Stretch your left leg back, take the toe of the foot towards you. Extend your right hand forward. Keep your arm, head and leg horizontal. The back should be straight. Hold this position for 10 seconds, then switch sides. Repeat the exercise 3 times.

Strengthen your back and hamstring muscles

Lying on your stomach, place your arms bent at the elbows along your head. Raise your outstretched right leg 10–20 cm above the floor. Hold this position for 3–5 seconds. Lower your leg. In the same way, lift the outstretched left leg and hold for 3-5 seconds. Repeat the exercise 8-10 times on each side.

Strengthen your back and shoulder muscles

Lying on your stomach, place your arms bent at the elbows along your head. Keep your neck straight. Raise your arms, head and shoulder girdle off the floor, trying to bring your shoulder blades together from behind. Tighten your gluteal muscles. Hold this position for 15 seconds, then relax. Repeat exercise 3 times

Strengthen your abdominal and shoulder muscles

Stand about 0.5 meters away from the wall. Rest your palms on the wall at shoulder level. Keeping your back straight, push up from the wall, 10-15 times. Take a break to rest for a few seconds. Repeat the exercise 3 times.

External support and stabilization of the spine with orthopedic products

50R40, 50R42 Lumbo-sacral brace

A bandage from the "breathing" elastic material with 4 flexible plastic tires.

• Normalizes muscle tone and forms a physiologically correct position of the spine.
• Art. 50R42 - high model, with the capture of the lower thoracic region.

50R50, 50R51, 50R52 Lumbo-sacral brace

Corset made of "breathable" elastic material with 4 flexible plastic splints and elastic straps.

• Stabilizes the spine by reducing the mobility of the vertebrae.

50R54 Lumbo-sacral brace, rigid

With 4 metal tires and reinforced elastic straps.

• Provides rigid fixation and unloading of the spine due to the external frame with metal tires.
• Stabilizes the lumbosacral region by increasing intra-abdominal pressure and reducing vertebral mobility.

50R49 Posture corrector

From the "breathing" elastic material with 2 spring inserts in the "back" area.

• Stabilizes and unloads the spine in the thoracic region by coordinating the work of its own muscles.

50R59
Corset-reclinator thoraco-lumbar

Made of breathable elastic material with self-adaptive splints.

• Supports correct posture.
• Stabilizes and unloads the spine in the thoracic and lumbar regions due to external support and coordination of the work of its own muscles.

50R20
Orthosis for osteoporosis

For use in osteoporosis (calcium loss from the bones).

• Stabilizes the spinal column, keeping it in the correct position.
• Normalizes muscle tone and stimulates their work due to the constant training action.
• Promotes the restoration of the bone tissue of the vertebra after a fracture.

We present you the TOP 8 exercises at home that can strengthen the muscles of the back and abs, make them, strong, healthy and embossed. The most important effect after performing these exercises: the appearance of a powerful muscle corset and relief of back pain, due to enhanced blood circulation, that is, saturation with nutrients (fatty acids, amino acids, glucose) enrichment with oxygen, hormones, and so on.

People with strong trunk, leg, and hip muscles are less likely to suffer from pain in the back than those who do not pay due attention to the development of muscles, and this is not surprising. Fortunately, there are many fairly simple exercises that allow you to strengthen all of the above. muscle groups.

We recommend that you start with the exercises described below, as they are all focused on strengthening the muscles. belly and backs that support spine. Over time, when the muscles get stronger, become strong, you can connect exercises with a barbell in gym, for example, classic .

All exercises for the back and abdominals can be performed at home, for this you only need a spacious room, comfortable, sportswear and rubber mat.

Exercise "dead bug"

Lie on your back and bend your knees without lifting your feet from the floor. Press your lower back against semi, and then lift it slightly and hold it in that position. Stretch your arms out to your sides so that your fingers lightly touch hip bone. Now tighten your abdominal muscles and imagine that you are preparing for a blow. Raise one leg a few centimeters up while continuing to tighten your abdominal muscles and without letting your lower back bend over. Then lower your leg and lift the other. Keep your arms at your sides to make sure your pelvis doesn't move.

The exercise should be repeated with each leg. 10 times. If you don't feel necessary loads, then you can complicate the exercise by completely tearing your legs and arms off the floor.

Exercise "dead bug"

Bridge lying on the floor (back arch)

Lie on your back, keep your knees bent and do not lift your feet from gender. As in the previous exercise, try to take neutral position - that is, the lower back should not touch the floor. Then lift your hips without bending spine and transferring your weight to your upper back. Hold your hips in this position until you feel a pull. way down. At the same time, your arms should be extended at your sides so that you can rest them on the floor - this will help you keep your hips in one position. Then lower your hips to the floor and do 20 repetitions.

To increase the difficulty of the exercise, you can alternately raise arms and legs at the moment when the hips are off the floor. Over time, you can attach a small weight to ankles, which will increase the effectiveness of this exercise.

Exercise - bridge lying on the floor

Partial sitap

The starting position is as follows: lying on your back, bend your legs in knees without lifting your feet off the floor. Raise your lower back in the same way as shown in the previous two exercises. you can roll towel and put it under your back if you find it difficult to maintain this position. Stretch your arms out sides resting your palms on top of your thighs. Then start moving your body up until your palms touch your knees. Stay in this position for a few seconds before returning to the starting position.

Throughout the exercise, make sure that the lower back remains motionless. Now repeat this movement, but at the same time stretch both hands first to the left knee and then to the right.

Make by 20 repetitions in each direction.

Exercise partial lift (sit-up)

Crossed / simultaneous lifting of arms and legs lying down

Lie on your stomach with your back straight. You can place a rolled-up towel under your stomach to make the exercise easier. Tighten your muscles belly, and then lift your right leg and left arm as far as you can height trying not to bend them (or simultaneously, both arms and both legs as shown in the picture). At the same time, the back should also remain flat. After returning to the starting position, raise the left leg and right arm, or repeat the simultaneous raise of the arms and legs

Do 20 repetitions in 3-4 approaches.

Exercise - simultaneous lifting of arms and legs lying down

Raising arms and legs from the position "on all fours"

Take emphasis lying down leaning on palms and knees. Keep your back straight, not letting it drop down. Tighten your abdominal muscles, then raise your left arm and right leg, trying to don't bend them and keep your back in the starting position. After you raise your arm and leg to the highest possible height, hold them for a couple of seconds, then lower them.

Repeat this exercise with your right arm and left leg. It is recommended to do 10 to 20 repetitions.

Exercise - lifting arms and legs from the position "on all fours"

Air squats

Stand up straight and put your feet shoulder-width apart, knees strictly look in the direction socks, looking forward. Begin to squat without bending, without rounding your back. Take away buttocks back and chest forward, causing your center of gravity to move down. It is very important to evenly distribute the weight over the entire foot - in no case should you lean only on your toes or only on your heels.

To avoid pain at the knees, do not bend them more than 90 degrees. However, the effectiveness of this exercise will be reduced, so if you do not experience discomfort when doing squats to a 90 degree angle, try to squat a little lower. parallels.

Do 30-40 repetitions, in 3-4 approaches.

Exercise - air squats (without weight)

Lying leg lowering

Lie on your back, bending lap and feet touching the floor. Tighten your abdominal muscles so that your lower back does not drop down, and slowly straighten one leg. Then, without relaxing your abdominal muscles and without bending your knee, lower your leg to the floor. Then repeat the exercise with the second foot keeping the lower back in the starting position.

Exercise - alternating lowering of the legs lying on your back

hyperextension

Approaching simulator, adjust its height for you by adjusting the lower rollers in height. Position yourself as shown in the photo below, crossing hands on the chest or wrap them around the head. The angle between the body and the hips is 90 degrees, this will be considered the starting position. On a deep breath powerful back movement, straining the gluteal muscles, lift torso slightly above the parallel of the floor, exhaling, linger at the top point for 1 second, this will be considered one repetition. At the initial level, you have enough 15-20 repetitions in 3-4 sets, in the future you can make the exercise heavier by additional weights from above (pancake from a barbell weighing 5-20 kg). movement at the top, and small at the bottom

jerky and abrupt movements, instead of smooth and controlled

the use of additional weights, without the set technique and the developed muscular corset of the back

In addition to a strong back, your strength results in deadlift, can also go up, because it is the lower back that is responsible for lifting the bar off the floor, of course, if you are fond of powerlifting. You can read more about the technique of performing hyperextension in the gym in this one.

Strong back girl

In order to somehow imitate the last exercise at home, you will need lie down on the floor with your stomach, ask the assistant partner to fix the legs in a stationary state (either let him sit on them or hold them with his hands), while putting your hands in the lock behind your head, then you should start lifting torso while trying to amplitude bring movements to the maximum, but so that the lower back does not reduce. So do 3-4 sets of 30-40 reps.

All of the above exercises can be used rehabilitation period after the transfer injury(with a preliminary consultation of the attending physician), as well as to keep the muscles of the press and back in good shape.

Strong back and abs muscles act as airbag before injuries (displaced discs, intervertebral hernia, pinched nerve), which are so popular in hard work or in the gym with excessive overloads lumbar

✅ If you want to strengthen your back muscles and abs, these 10 simple exercises that you can do from the comfort of your home will help you.

Research in the sports field has shown that in order to pump up the muscles of the back and the press, it is not necessary to exhaust yourself in the gyms. You can achieve your goal at home by performing special exercises. And today, we will talk about those exercises that will make your back strong and your abs toned.

10 back and abs exercises

• "Dead Bug"
• back arch
• Partial sitap
• Lifting arms and legs
• Raising arms and legs, standing "on all fours"
• Squats
• Lowering the legs
• plank
• Bike
• "Superman"

1. "Dead bug."

You should lie on your back and bend your knees so that your feet do not come off the floor. Next, you need to snuggle up, bend your back and fix it in this position. Position your hands so that your fingers can touch your hip bone.

Tighten your abs and try to raise your leg as high as possible. Lower, now raise the second. So continue to alternate legs, lifting them up.

2. Deflection of the back.

The starting position is taken in the same way as in the previous exercise. Instead of legs, you need to lift your hips and keep your spine from bending. After transferring the load to the upper back, stay in this position until the hips are pulled down. The exercise is repeated 20 times.

3. Partial sitap.

The starting position is similar to the previous two exercises. The palms should touch the thighs. We strain the press and slowly raise the body. When the hands touched the knees, we go down.

4. Lifting arms and legs.

To perform this exercise, lie on your stomach and keep your back straight. Arms and legs should be extended along. Then start raising your arms and legs at the same time, while keeping your back straight. Usually do 20 repetitions of 3-4 sets.

5. Lifting arms and legs, standing "on all fours."

Get on all fours and straighten your back. Stretch your arms and legs alternately. Hold the body parts in a stretched position for 2-3 seconds.

6. Squats.

The back is straight, the legs are shoulder-width apart, the arms are in front of you. You need to squat with a flat back, taking your buttocks back. Body weight should be evenly distributed over the entire foot.

You need to squat at an angle slightly above 90 degrees.

7. Lowering the legs.

The exercise is performed lying on your back with your knees bent. Tighten your abdominal muscles and straighten your legs alternately. Also alternately and lower them down. During the exercise, it is important to keep your back straight.

10. "Superman".

Lie on your stomach and stretch out your arms and legs. The tension should go to the body. Stay in this position as long as possible.published .

P.S. And remember, just by changing your consciousness - together we change the world! © econet