Fitness trainer advised exercises to strengthen and stretch the back

Fitness trainer Svetlana Butova suggested exercises to strengthen and stretch the back. Her words are quoted by Sport-Express.

To strengthen the muscles, the specialist recommended doing two types of planks – low on the elbows and high on the palms. She also suggested doing a glute bridge. Starting position – lying on your back, legs bent so that the feet on the floor are exactly under the knees, arms extended along the body. Then you need to raise the pelvis up and hold it for ten seconds, then go down.

Butova suggested stretching the back using the “baby pose”: sit on your knees, lower your buttocks on your heels, then lean forward and stretch your arms forward as much as possible. She also advised doing sit-ups. “Bend your left leg and place your foot behind your right thigh. Place your right hand on the outside of your left thigh. Turn the body from the neck to the lower back in different directions, ”the trainer described the technique for performing the exercise.

Earlier, coach Eleonora Alibaeva advised doing a dynamic side plank to work out the back muscles. Starting position – from a position lying on your side, rise with support on your arm, the body forms a straight line. Further, leaving the arm and legs in place and keeping the body in the same plane, you need to lower the pelvis down, and then raise it as high as possible with your free hand.