Dinaaz Fitness demonstrates five back-strengthening exercises you can do at home: upper and lower back extensions, alternate leg raises, opposite arm and leg lifts, shoulder blade squeezes, and cat stretch. Start slowly if you have back pain.
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Hi guys, welcome to my YouTube channel, Dinaaz Fitness. My goal for you to is to get you fit, get you healthy from the comforts of your home. In today's video, I will be sharing some super cool back strengthening exercises. These exercises can be done anywhere, anytime, and I'll strongly recommend that you do these exercises every single day from the comfort of your home. All you need is a mat and yourself. So let's get started. The first exercise is back extension, and you need to listen to my instructions very clearly. So feet are pressed down on the mat. I, I don't want you to lift your legs and your back up. You're not really an athlete, so I don't want you to focus on that. Now, if you were an athlete, the workout would be a little bit tougher. So let's work on the back systematically. Feet are together, arms are under your chin. First exercise is a back extension and lift and row. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. This exercise was for the upper back. Now the next exercise is for the lower back. I'm going to explain the exercise to you. You're lifting, point your toe, and I don't want you to lift your hip bone up. Your hip bone is always pressed down. So let's get started. 1, squeeze into your lower back. 2, 3, 4, 5. 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. And relax. Back to the first exercise, second set. Feet are pressed down. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. 16, 17, 18, 19, and hold it there. 20. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Rest. Alternate leg raise. Go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. And relax. The next exercise is working on your back diagonally, so opposite arm, opposite leg. Lift. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14. And hold it there. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. And relax. Other side. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and hold it there. 10, 9, 8, 7, 6, 5, 4 3, 2, and 1, and relax. Now the next exercise, the fourth one, is squeeze up, hold, and release. Okay, now I want you to squeeze out, hold, and release. So like you're doing a butterfly stretch, right? 5, 6, butterfly, uh, stroke in the swimming pool. 5, 6, 7, and go. 1, 2, 3, 4. Squeeze into your shoulder blades. 5, 6, 7, 8, 9, 10, 11, 12. 13, 14, and hold it there. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Relax. Back to the third exercise, opposite arm, opposite leg. 5, second set. 5, 6, 7, and walk. 1, sorry, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and hold it there. 15. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Change, other side. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and hold it there, 15. Tighten your legs, hold, and release. The last exercise, the butterfly stroke. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. And hold it there and relax. After doing all these exercises, you really need to strengthen your, uh, stretch your back. So the easiest and the best stretch according to me is the cat stretch, which releases all the tightness in my muscles immediately. So I want you to tuck your belly button in and hold it there and release. Look up again, tuck your belly button, hold it there. And sit back on your haunches and stretch and breathe. Come back. So these were all about your back strengthening exercises. If you have any back pain, you need to start these exercises slowly and gradually and then build it up. I really hope you like these videos and I want you to subscribe to my channel, share my videos, help other people as well, and like and comment on my videos. Thank you and bye-bye.
