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Here you will find a compilation of simple exercises for the back, belly and chest areas – as well as appropriate stretch exercises. All exercises can be performed without any equipment.
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BACK | BELLY | CHEST | STRETCHING
On all fours, with knee slightly lifted
Exercise for the spinal muscles
Starting position
Knees and elbows on the ground. The elbows are held below the shoulder, with the toes touching the floor. During movement, pull the shoulder blades down and toward the back.
Exercise
Lift the knee a few centimeters from the ground, holding this position for about ten seconds, and then lower it again.
Things to remember
The thoracic spine should remain straight. Avoid moving forward or backward, as the elbows should remain below the shoulders for the duration of the exercise. Do not hold your breath, but continue to breathe evenly.
Forearm support
Exercise for the spinal muscles
Starting position
Abdominal position with the forearms in front of the chest. Feet are parallel, with only the toes touching the floor.
Exercise
By firmly tightening the abdominal and gluteal muscles, lift the body to one upper arm length from the ground so that it is only held up by the forearms and toes. From this position, alternate between lifting each leg a few centimeters from the floor for a few seconds. Exhale when lifting the leg, and inhale when lowering it back down.
Things to remember
The spine should be straight, meaning you should avoid bending the thoracic spine upward or letting the lumbar spine sag.
On hands and knees - keep legs on the ground
Exercise for the large gluteal muscle (gluteus maximus) and the erector spinae muscles (erector trunci).
Starting position
On all fours, with hands and knees touching the ground. Keep your hands under your shoulders and your knees under your hips. The head should remain in line with the spine, and you should be looking at your hands.
Exercise
Tense your abdomen and stretch one leg backwards. Extend the opposite arm forward so that arm, torso and leg form a diagonal line. Switch sides while maintaining tension. Exhale while stretching the body, and inhale while keeping your arm and leg tense.
Things to remember
The spine should be kept straight, meaning you should avoid bending the thoracic spine upwards or letting the lumbar spine sag.
On hands and knees - hold in the air
Exercise for the large gluteal muscle (gluteus maximus muscle) and the erector spinae muscles (erector trunci).
Starting position
On all four hands and knees. Keep your hands under your shoulders and your knees under your hips. The head should remain in line with the spine, and you should be looking at your hands.
Exercise
Tense your abdomen and stretch one leg backwards. Extend the opposite arm forward. Switch sides while maintaining tension, forming a parallel line to the ground with your arm, core and leg. Exhale while stretching the body, and inhale while keeping your arm and leg tense.
Things to remember
The spine should be kept straight, meaning you should avoid bending the thoracic spine upwards or letting the lumbar spine sag.
Waist lifting from a supine position
Exercise for the leg flexor muscles (hamstring) and the erector spinae muscles (erector trunci).
Starting position
On your back with legs raised. Pull your feet toward your legs so that only your heels are touching the floor. Keep your arms on the ground, adjacent to your body. By tightening the abdominal muscles, the lower back is pressed lightly into the ground.
Exercise
Lift your pelvis is into the air, with knees, hips and shoulders forming a diagonal line. Inhale when lifting the pelvis, and exhale when lowering it back down. By stretching the knees further outward, the stress can be shifted to the hamstrings. Pulling the knees further inward shifts stress to the spinal erectors.
Things to remember
Lift the waist only enough to bring it in line with the shoulders and hips.
Waist lifting from a supine position with an outstretched leg
Exercise for the leg flexor muscles (hamstring) and the erector spinae muscles (erector trunci)
Starting position
On your back with legs raised. Pull your feet toward your legs so that only your heels are touching the floor. Keep your arms on the ground, adjacent to your body. By tightening the abdominal muscles, the lower back is pressed lightly into the ground.
Exercise
Lift your pelvis is into the air, with knees, hips and shoulders forming a diagonal line. Alternate between stretching each leg forward. Exhale when stretching legs, inhale while tightening legs. By stretching the knees further outward, the stress can be shifted to the hamstrings. Pulling the knees further inward shifts stress to the spinal erectors.
Things to remember
Do not bend hips or allow buttocks to sag. You should try to stretch your leg forward and not upward.
Back and buttocks exercise using a chair
Exercise for the large gluteal muscle (gluteus maximus muscle) and the erector spinae muscles (erector trunci).
Starting position
Standing on one slightly bent leg, the hands are placed on a high chair and the other leg is extended away from the chair. Arm, core and leg form a diagonal line. The hip should directly face the back of the chair.
Exercise
Lift the hands a few centimeters from the chair and strongly tense your buttocks. Maintain tension while continuing to breathe evenly. After about 10 seconds, switch sides.
Things to remember
The pelvis should not lean towards either side. During the entire movement, the toes should be pointing straight downwards.
BACK | BELLY | CHEST | STRETCHING
