Instructions Information Related exercises Grab a backpack from the straps and lean forward as much as you can without putting too much pressure on your lower back. 2. Raise the backpack by flexing your rear delts and externally rotating your shoulders. 3. Pause for a moment and slowly return to the starting position. Doable […]
Instructions Information Related exercises Lie on an elevated surface (which is higher than the length of your thighs) in a way that your legs are completely in the air. 2. Hold on to the bench with both hands to maintain balance. This is the starting position. 3. Bend your knees until your thighs are
Instructions Information Related exercises Stand upright and place a broomstick behind the neck on your traps. 2. Grab the stick with both arms and slowly bend forward while keeping your knees slightly bent. 3. Go down until you can feel the stretch in your lower back and hamstring. 4. Hold this position for
Instructions Information Related exercises Lie on an elevated surface and ask someone to hold your ankles (or anchor your feet to a luggage like me). 2. Slowly bend your spine until you can feel the stretch in your lower back muscles. 3. Once you felt you cant go any lower, come back up and
Instructions Information Related exercises Get in a Kneeling pushup Position and maintain a straight posture. 2. Increase the distance between your hands and knees while flexing your abdominal muscles. 3. As soon as you felt you can’t take your hands any further. Exhale and return to the starting position. Doable at: Muscle group/groups: Working
Instructions Information Related exercises Get in a plank position, take your forearms out front and hold this position as long as possible. P.S: Click on “Information” to watch the regular plank tutorial. Doable at: Muscle group/groups: Working muscle/muscles: See more
Instructions Information Related exercises Put something heavy on a large piece of cloth and wrap it up. 2. Slightly bend your knees and hinge at your hips until your back is at a 45 degree angle (If you can go lower, no problem but 45 degree in the minimum). 3. Flex your abdominal muscles,
Instructions Information Related exercises Lie on your stomach and extend your arms over your head. 2. Now, without your hands touching the ground, bend your elbows and bring your arms to your side. 3. Pause for a moment and slowly return to the starting position. Doable at: Muscle group/groups: Working muscle/muscles: See more
Instructions Information Related exercises Lie underneath a dining table and hang from it. 2. Unshrug your shoulders, flex your abs and pull yourself up by flexing your elbows (Try to minimize the engagement of biceps by focusing on pulling your chest to the bottom of the table). 3. Hold the position at the top
Instructions Information Related exercises Grab a towel or a piece of cloth with your hands and hold it with your feet from the other end to create resistance. 2. Flex your elbows to pull the towel towards yourself. 3. Squeeze your back muscles, pause for a moment and extend your knees back to the
