The low impact exercises are a great way to strengthen your back.Depending on your level of expertise and approval from your doctor, you can choose which exercise works best for you.Medicine ball exercises can be used by all ages and fitness levels.
Step 1: There is a yoga mat and a ball.
A yoga mat is better than a carpeted area as you want to be able to keep your body straight throughout the exercise.Medicine balls are either 2 pounds to 30 pounds or dense rubber or synthetic leather.For your level of fitness, choose the weight and type that works best.If you want to avoid injuries, start with a lighter ball and work your way up to a heavier one.
Step 2: There is a medicine ball in front of the mat.
The ball should be placed within arm's reach of one of the shorter ends of a mat, not directly in front of it.
Step 3: Lie face-down and grab the ball with your arms.
The ball should be facing you.Keep your arms straight when you grab the ball.Stay straight along the mat.You can either relax or point your toes.You should be given enough space to fully extend your body.
Step 4: You should raise your arms and legs at the same time.
Raise your arms and legs at the same time while holding the ball.At the top, hold the position for a minute or two.If you only rise a few inches above the mat, it's fine.Your back muscles will get a workout.Make sure to keep breathing and keep your core tight.
Step 5: Slowly lower your arms and legs.
This part of the exercise should be done slowly.Slowly bring your arms and legs to the ground with a deep breath.You should feel the muscles in your back and abdominals being engaged.
Step 6: Do it 10 times.
Try to do at least two sets of 10.This beginner level exercise will help to work your lower back, which is often forgotten due to lack of visibility.Poor posture is caused by weak lower back muscles.
Step 7: The medicine ball should be placed on the ground.
There is a lot of space and a hard floor in this area.Breakable items should not be in the way of the empty room.The ceiling needs to be high in order to do this exercise.It might be a good idea to go outside and do it in the driveway.It's not necessary to use a mat for this exercise.
Step 8: Get into a proper stance.
Stand straight with your feet apart.Relax your arms by keeping your shoulders back.
Step 9: To pick up the ball, bend over.
Don't lock your knees, but keep them straight.The arms should be straight.
Step 10: The ball needs to be lifted over your head.
You should keep your arms straight and your core tight.This will allow you to work on your Abs as well.
Step 11: Slam the ball into the ground.
Take a deep breath, slam the ball into the ground as hard as you can.If you do this, try not to hunch your shoulders.
Step 12: Do it 10 times.
Try to do two or three sets of 10.This upper back exercise uses your core for a great full-body, multi-joint workout.
Step 13: You should have a yoga mat, medicine ball, and dumbbell on hand.
You will need a mat for this exercise.This exercise requires a dumbbell and a medicine ball.Unless you consider yourself to be advanced, don't attempt this exercise.You should be given enough space to stretch.The dumbbell should be light.Work your way up to something heavier by starting with a lighter weight.
Step 14: Put your body into a plank.
Start in a plank position.Place one hand on the medicine ball as you spread your feet double shoulder width.You can hold the dumbbell with your hand.Get into a pushup position on the floor to perform a basic plank position.If you want to rest your weight on your forearms, bend your elbows at a 90 degree angle.
Step 15: Put the dumbbell in your chest.
Keeping your back straight and your core tight, hold the dumbbell to your chest and plank.Make sure you keep breathing.
Step 16: Slowly lower the dumbbell.
It's important to make sure your core is still strong.This will help you to maintain your balance.
Step 17: On one side, repeat it eight to 10 times.
If you switch the dumbbell to your other hand, you can repeat it eight to 10 times on the other side as well.This exercise will strengthen your upper back muscles.
Step 18:
Sit on the floor with your knees bent.In front of your chest, hold a medicine ball.The medicine ball should be held closest to the chest for beginners.Put your back at a 45 degrees angle.Slowly move your body to the right from this neutral position.You can do a 45 degree rotation for beginners.Users can twist up to 90 degrees.You don't want to bounce at the end.Hold the position for a second and then return to the neutral position.Pause and repeat to the other side.The medicine ball can be brought further away from your body for more advanced users.This is a great exercise to strengthen the core and help with back pain.