Back Workout | Back Exercises | Back Muscles | Home Workout | Day 48

Back Workout | Back Exercises | Back Muscles | Home Workout | Day 48: So, I am back for a new intense back workout session for you. Do all the exercises carefully and don't skip any exercises. 

Back Workout | Back Exercises | Back Muscles| Home Workout| Day 48

Exercise 1: Regular Push Ups (100 Reps)

Most people find push-ups either quite easy or quite difficult. But, since you have been doing it for a long period of time, therefore, you won't find it difficult to do. However, today you'll have the challenge to do with our push-ups, which is to complete 100 push-ups as fast as possible and with a minimum number of intervals. So, here is how we are going to do it:

• Lie down on the ground
• Raise your upper body above the ground by pushing it up with your hands
• Raise your lower body above the ground and keep your legs joined
• Push your whole body towards the ground
• Rise above the ground once you have reached touched it with your upper body
• Keep repeating the above motion until you complete 100 reps.

Note: Keep your body completely straight at all times and look forward. Don't put pressure on your lower back or neck. Take adequate rest intervals of 15-30 seconds if you get tired.

Exercise 2: Back Leg Flutter (100 Reps)

Once you have successfully completed 100 regular push-ups, then you can begin with the back leg flutter. Here is how you can do back leg flutter:

• Lie down on the ground with your back facing towards the ceiling/roof.
• Fold your hands inward towards your chest
• Rest your head on your hands.
• Join your legs together, but keep a slight distance between them.
• Raise both your legs simultaneously and then bring
• Bring both legs back to their original posture. 
• Keep repeating the above motion until you complete 100 reps.

Note: Don't put pressure on your head. Relax your muscles during the exercise. Take necessary intervals if required or complete the task in one go. 

Exercise 3: Hand Flutters (100 Reps)

This exercise is similar to the previous and involves doing the above exercise by using hands instead of legs. Here is how you can do it:

• Lie down on the ground with your chest touching the ground.
• Join both your legs together.
• Stretch your hands straight.
• Raise your hands in an upward and downward movement.
• Keep repeating the hand movement until you complete 100 reps.

Note: Take 15-30 seconds to rest in between if you get tired. If you are a pro or athletic person then try to complete the set in one go, and then move on to the next exercise. 

Exercise 4: Yoga Dips - Full (50 Reps)

Yoga dip is one of the toughest back exercises, however, it is very effective. Here is how you can do it:

• Keep your hands on the ground.
• Raise your body in a v-shape posture.
• Dip in upper body it in an upward direction
• Go back to the original posture by dipping again in between your hands.
• Do the 50 forward and 50 backward dips to the original posture.

Note: You may rest in v-shape posture if you are don't get exhausted in between. If you do get tired then take rest intervals of 15-30 seconds and divide your reps into sets.

Exercise 5: Leg Toe Touch (100 Reps)

Both standing toe touch and leg touch are equally effective exercises. So, you can do this exercise either way. Here is how you can do it:

• Lie down with your back towards the ground.
  
• Keep your legs joint or slightly distant throughout the exercise.
• Stretch your arms straight above your head.
• Move your upper body up.
• Touch your toes with your hands
• Go back to the original lying down posture.
• Keep repeating until you complete 100 reps.

Note: This is not only a good exercise for your back but also good for building abs. Complete all 100 reps in one go if you are a pro or divide your reps into sets if you get tired. Don't take more than 30-second rest in between the sets.

With this today's session is complete. See you tomorrow in another session.