1. Cobra
(targets lower back)
• Lie facedown on the floor with arms at sides, palms down.
• Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips, rotating thumbs up.
• At the same time, lift legs about 3 inches off floor. Hold for 3 counts and lower back to starting position.
• Repeat for 8 to 10 reps.
2. Dumbbell Shoulder Shrug
(targets upper back)
• Stand with your feet hip-width apart, arms at sides with your knees slightly bent.
• Hold a 5-pound dumbbell in each hand with palms facing in.
• Keeping abs tight, slowly shrug your shoulders up toward your ears, keeping elbows straight. Hold for 3 counts and lower.
• Repeat for 8 to 10 reps.
3. Seated Row with Bands
(targets upper back)
• Sit in a chair and tie a resistance band around a sturdy structure, such as a doorknob, at elbow height, 2 to 3 feet in front of you.
• Hold one end of band in each hand, palms facing each other.
• Bend elbows and pull band toward your ribs, pressing shoulders back and together. Hold for 3 counts.
• Repeat for 8 to 10 rep.
4.Quadruped on Ball
(targets lower back)
• Lie on top of a stability ball, legs extended behind you, hands on floor about shoulder-width apart.
• Lift and extend left arm and right leg simultaneously. Hold for 3 counts and return to start; switch sides.
• Repeat for 8 to 10 reps.
5.Lower-Trap Dip
(targets upper back)
• Sit on floor between two sturdy chairs. Place a hand on the edge of each chair, legs extended, arms straight.
• Press up, legs at a 90-degree angle.
• Shrug shoulders toward ears and lower body toward floor.
• Repeat for 8 to 10 reps.
6. Single-Leg Row on Ball
(targets upper back)
• Place right knee and right hand on a stability ball, left foot on floor.
• Hold a dumbbell in left hand, palm in.
• Keeping your back flat and arm close to your body, squeeze your shoulder blade and bring elbow back toward your hip. Do 8 to 10 reps.
• Switch sides and repeat.
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