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In today’s world, the most rising issue are pains in our back. Our sedentary lifestyle has made us inflexible. Moreover, the 9 to 5 schedule leaves little room for exercise leading to chronic and acute pains in our back. So add these exercises to your regimen to get that perfect arch on your back and […]

In today’s world, the most rising issue are pains in our back. Our sedentary lifestyle has made us inflexible. Moreover, the 9 to 5 schedule leaves little room for exercise leading to chronic and acute pains in our back. So add these exercises to your regimen to get that perfect arch on your back and that puff on your chest.

Back Exercise: Image source Todor Petkov from flickr.com

  1. Standar Push-Up

This one’s a work of art. With hands shoulder-width separated, keep your feet hip apart and flexed, and fix the centre. Turn the elbows until the mid-section is closer to the ground, and afterwards raise yourself again (keep the elbows tucked near the body).

  1. Dolphin Push-Up

Start with a dolphin pose. For those who don’t know it’s downward dog pose with elbows touching the floor. Now, lean to the front while lowering your shoulders till your head reaches over your hands. Pull your arms up and come back to the starting position. Gotta repeat this exercise again! Ride the wave!

  1. Contralateral Limb Raises

Now that’s one fancy name for an exercise! So, roll over with your stomach touching the floor and outstretch your arms with the palms facing each other. Lift your one arm few inches from the floor in a slow pace while keeping it straight. Make sure that the shoulders are not rotated and the head and upper body are motionless. Hold onto that posture. Now, lower your arm down while moving the other arm up.

  1. Donkey Kick

Hee Haw! Start this exercise by positioning yourself into a push-up with your legs joined. Now, constrict your core and kick both your legs into the air keeping your knees bent. Try to reach back towards the glutes. Make sure you land gently when returning back to the initial posture.

Back Exercise: Image source: Hulk, Smash! from flickr.com

  1. Handstand Push-Up

Reasonable cautioning: This exercise is for the pros. Get set in a headstand position against a divider and curve the elbows at a 90-degree edge, doing an upside down push-up (so the head moves toward the floor and the legs stay aligned with the wall). Novice? Snatch a companion to spot you—wellbeing first!

  1. Judo Push-up

From a push-up position, raise your hips and in one swift movement utilise the arms to bring down the front of the body until your jaw approaches the floor. Swoop the head and shoulders upward and bring down the hips, keeping the knees off the ground. Reverse the move to return to the raised hip position. Attempt to go over this exercise for 30-60 seconds.

  1. Reverse Fly

We need dumbbells for this exercise. So, if you don’t have any, do not sweat! Just grab two cans or bottles of water. Now, stand straight with one foot in front of the other and the front knee bent slightly. Keep your abs engaged and palms facing each other. Bend towards the front slightly from the waist and pull out your arms out to the side while squeezing the shoulder blades.

  1. Superman

They call me Superman, I am here to rescue you! You don’t need a cape or tights for this exercise. Lie down on your belly with your arms and legs extended. Try to keep your upper body as motionless as feasible. Simultaneously, lift your arms and legs forming a small curve with your body.

Exercise like Superman - Image source: Jason Csizmadi from flickr.com

Image source: Jason Csizmadi from flickr.com

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