ejercicios espalda

1. No Equipment Required: 7 Moves to Tone Your Back
by Lizzie Fuhr Oct 8 2015
1.8K
Toning and strengthening your back muscles may not be in the forefront of your mind, but
this often-overlooked area can do so much for your shape. Celebrity trainer Jennifer Cohen
says that strengthening your upper body, back, and shoulders helps you achieve a long and
lean "V-shaped" back that makes you appear "10 to 15 pounds thinner." Using bands,
weights, or equipment can definitely help your cause, but working your back at home is
possible with these easy-to-follow no-equipment moves.
Image Source: POPSUGAR Photography
Rotating Deadlift
 Stand on your left leg with your right leg behind and right toes resting on the floor.
Bend both knees slightly and place your hands behind your head allowing your
elbows to open wide.
 Pull your abs toward your spine and keep your back straight as you hinge forward
from your hips until your torso is almost parallel to floor.

2.  With a flat back, press through your left heel and return to standing. As you do this,
twist your torso (shoulders included!) to the left over your front left. Be sure to keep
your pelvis and hips still and facing forward. This completes one rep.
Related: The 25 Best Bodyweight Exercises
Image Source: POPSUGAR Photography
Single-Leg Deadlift
 Stand with all your weight in your right foot, abs engaged and chest lifted.
 Reach your torso forward as you lift your left leg behind you. Reach your arms out
to the sides for balance as your torso and leg come parallel to the floor.
 Hold this position for a moment, and reach through your left heel to engage the back
of the left leg.
 Moving in one piece, lower your right leg toward the floor as you return to standing
upright, resting the left foot lightly on the ground. This completes one rep.
Related: Fight Back Bulge With These 9 Yoga Poses
Image Source: POPSUGAR Photography
Twisted Bird Dog

3.  Get on all fours, with your knees under your hips and your hands under your
shoulders. Remember to keep abs engaged and keep your back flat.
 As you extend your right leg out straight, open up your left shoulder for an oblique
and back twist.
 Round your back and head to connect your left elbow with your right leg under your
body. Extend right hand and left leg back out for one complete rep.
Image Source: POPSUGAR Photography
Marching Bridge
 Lie on your back with your hands by your side, with your heels about 12 inches
from your pelvis. Press your heels into the floor to come into a bridge position with
a neutral spine.

4.  Press your right heel into the floor, and keeping your knee bent, raise your left leg
until your hip is a 90 degrees. Lower your left leg down, pressing through your
glutes so your pelvis doesn't drift to the floor along with the leg. This completes one
rep.
Related: A Bodyweight Workout That Challenges Your Backside
Image Source: POPSUGAR Photography
ADVERTISEMENT
SCROLL TO CONTINUE WITH CONTENT
Seated Trunk Twist
 Begin sitting on the floor with your legs stretched out in front of you; lengthen your
spine to keep your back straight.
 Pulling your navel in tight, twist from right to left, lightly touching both hands from
side to side to complete one rep.
Image Source: POPSUGAR Photography
Superwoman Locust

5.  Lie on your belly with your legs together. Lace your fingers behind your back with
straight arms.
 As you inhale, lift your legs, head, upper body, and arms up and off the floor.
As you breathe, extend the crown of your head away from your toes, lengthening as much
as you can through your spine.
 Stay for five breaths, and then release back down to the starting position. This
completes one rep.
Related: The Do-Anywhere Bodyweight Workouts You Need to Know
Image Source: POPSUGAR Photography
Pilates Mat Swimming
 Begin on your stomach with your arms extended in front of you.

6.  Keeping your neck neutral and in line with your spine, lift your feet, arms, and chest
from the floor.
 Begin to "swim" by lifting your opposite arm and leg a little higher, then alternate
sides, making a fluttering motion.
 Continue this movement for one minute