Deenaz shows how to strengthen your back with stability ball exercises. Position the ball at your belly button, feet planted, then do lift-and-lower reps for 20 counts per set. She includes stretches and breathing work to finish.
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Have you ever felt that you have tenderness in your back and that your back hurts at the end of the day? This is because the back is a weight-bearing, uh, weight-bearing muscle, and those muscles need to be strengthened continuously. Hi, my name is Deenaz, and in this video I will be showing you simple exercises to strengthen your back muscles, your mid back muscles, and your lower back muscles. But we are going to be using the stability ball. Remember, though it is a stability ball, it's very, very unstable. So we are going to be lying down on this stability ball feeling very unstable. If you're doing it for the first time, don't be afraid. At the most, you'll topple downwards. Nothing will happen to you. So I'm going to show you a simple technique on how to lie down on on the stability ball. Remember, you can always buy this ball in a sports store or on Amazon. So make sure that the ball is close to your trunk, belly button. Stick it into your belly button. Feet are pressed down, knees are pressed down. Lie down on the ball and drop your back down. Feet are down. Now if you want, if you're feeling a bit unstable, you can always widen your legs a bit more and you feel even more comfortable. And from here, I want you to lift and lower. When you lift, there is a pause, working on the back muscles, and lower. 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. 12, 13, 14, 15. Beginning to feel it. 16, 17, 18, 19. And let's hold it there, stabilizing. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. And relax. Head down. Now feet together, working on your lower back. So I want you to lift and lower, lift and lower. You're going to lift to a point where you're actually working on your lower back. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7. 7, beautiful. 8, do it along with me. 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. In most of my videos, I do each exercise for 20 repetitions. And only for one set, but you can do these exercises for 2 to 3 sets and benefit and get the benefits even more. As we strengthen these back muscles, we also should stretch the muscles. So I want you to push the ball away from you and drop it down and just relax completely and breathe and slowly come back. Hug the ball. Again, another nice back stretch and relax and come back. So this was a simple exercise to strengthen your back muscles. Hope you like my video. I would love for you to like it, share it, and comment on my video so that we can work together and I understand what's going on in your life as well with your health and fitness and well-being. Thank you so much. I look forward to seeing you in my next video. Bye-bye. [MUSIC] [MUSIC]
