Main Muscles Affected
- Back
- Buttocks
Workout difficulty
Very easy
The paravertebral and lumbar muscles are very strong muscles that surround the spine; they have the function of extending, flexing, tilting and twisting the trunk and maintaining a correct posture as they are frequently involved in daily activities. Stretching, strengthening and maintaining elastic these muscle groups is important to prevent injuries and maintain correct posture. In the video, a training program is proposed that includes some muscle strengthening exercises which also involve the antagonist muscles and certain stretching exercises. Perform 1 round every day or 2 every other day. NOTE:
- Equipment: mat, pilates soft ball
- 8 exercises (1 round) + final stretch
- 20 "workout 10" break
- From 40 "to 60" of pause between one round and the next
- Perform 2 rounds every other day or 1 round every day
- STATIC BIRD DOG
- BUTTOCK BRIDGE WITH 1 STATIC LEG
- BRIDGE BUTTOCKS WITH BALL BETWEEN KNEES
- VERTICAL PULLOVER WITH BALL BETWEEN THE ANKLES
- SUPERMAN CROSSED
- PELVIS STRETCHING
- BACK EXTENSION WITH ARMS BEHIND THE HIP (ELEVATOR CHEST)
- RELAXATION OF THE LOWER BACK AID
- STRETCHING - RELAXATION
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