Frontward bends

‣  Stand straight with feet shoulder-width apart.

‣  Lean forward without bending your knees.

‣  Try to touch the floor with your hands.

Side bends

‣  Stand straight with feet shoulder-width apart.

‣  Raise one hand up and put the palm on the back of your head.

‣  Take a dumbbell in your other hand, and lower it down.

‣  Make short bends toward your arm with the dumbbell.

Push-ups

‣  Get into a high plank position.

‣  Move your center of gravity to your arms.

‣  Lower your body, bending your arms at the elbows.

‣  Return to the initial position.

Bow posture

‣  Lie on your stomach.

‣  Pull your arms forward.

‣  Bend your back, lifting your head, arms, and legs up at the same time.

‣  Grab your ankles.

‣  Inhale deeply. Stay in this position for a few seconds.

‣  With an exhalation, relax the muscles and return to the early position.

Superman

‣  Lie on your stomach, stretching your arms and legs.

‣  Raise both legs and arms at the same time, bending your back.

‣  Stay in this position for a few seconds.

‣  Return to the initial position.

Upper back lifts on a yoga ball

‣  Lie down on the ball on your belly.

‣  Fix your legs shoulder-width on the floor.

‣  Place your hands on the back of your head.

‣  Raise and lower your shoulders and upper back while keeping your neck straight.

Bridge

‣  This exercise is tremendously effective for your back, but it may be unsafe to do it without proper training.

‣  Start trying to perform the bridge only a couple of weeks after regular workouts with the previous exercises.

‣  Lie on your back with your legs bent at the knees. Press your palms to the floor above your head.

‣  Start gently lifting your hips and then your shoulders up, bending your back.

‣  Hold at the highest point for a few seconds.

Photo credit: DEPOSITPHOTOS
Based on materials from:  sheknows, womenshealthmag, DailyBurn, bodybuilding