If - for whatever reason - you start exercising at home, there is a good chance that you will have fewer sports equipment at your disposal than in the gym, for example. Fortunately, for the next short back workout, all you need is a towel to get results. Curious? Read with me!
1. Serratus push up
- Roll up a towel and place it on the floor. Then place your palms on the towel to support your wrists.
- Get on your knees and keep your shoulders above your wrists. Bend your elbows slightly.
- Step your feet back to get into a full plank position, contracting your abs, buttocks and legs.
- Then push your shoulder blades together and apart as you lower your arms and push yourself back up to complete the pushup.
- Repeat this exercise 15 times.
2. Standing rowing
- Hold your arms in front of you at shoulder height with the rolled towel in your hands. Make sure your palms are facing down and keep tension on the towel.
- Keep your shoulder blades together, tighten your buttocks and put them back slightly.
- Then, in a slow motion, pull the towel toward your chest while moving your buttocks and hips back as far as possible, squeezing your shoulder blades together.
- Repeat this exercise 10 times.
3. Stretching
- Hold the towel over your head with your arms just over shoulder width apart. Keep tension on your shoulder blades.
- Step back with one foot.
- Keep tension on your buttocks while bending your back knee slightly and slowly pulling the towel towards your chin.
- Repeat this exercise 12 times, then switch legs.
4. In balance
- Hold your towel in your hands with your palms turned up and shoulder-width apart. Move one foot a little forward.
- Bend the knee of your standing leg slightly, tighten your buttocks and extend your arms straight in front of you while maintaining tension on the towel.
- Pull the towel toward your chest as you pull the knee of your front leg up toward you at a 90-degree angle.
- Put your foot back on the floor while extending the towel in front of you again at shoulder height.
- Repeat this exercise 10 times and then switch legs.
Source: Livestrong.com
