Back Fit: Build strength in your back with this guided workout

  • Overview
Back and Neck Fitness Injury Workouts Home fitness
The back is one of the most commonly injured body parts so protecting it is vital to maintaining a healthy lifestyle. Using your own bodyweight, this workout will mobilise your upper back, shoulders and abdomen.

Simple repetitions - from squats to bridges - will build strength and stability in your back, so that you can continue to live the life you love.

How to perform the exercises

Steps

Warm-up

  • 15 x Depth jump (2 sets, rest 30 seconds per set)
  • 15 x Arm Circles (2 sets, rest 10 seconds per set)
  • 15 x Cat camel (2 sets, rest 10 seconds per set)

Main workout

  • 15 x Squat (3 sets, rest 10 seconds per set)
  • 15 x Sit up (3 sets, rest 10 seconds per set)
  • 15 x Side Plank Lift (3 sets, rest 10 seconds per set)
  • 15 x Kneeling Superman (3 sets, rest 10 seconds per set)

Cool down

  • Thoracic Rotation (30 secs)
  • Cat camel (30 secs)
  • Hamstring stretch (30 secs)
  • Lying glute stretch (30 secs)
  • Side Hip and Quad Stretch (30 secs)
  • Straight-leg Calf Stretch (30 secs)
  • Standing IT Band Stretch (30 secs)

Last updated Monday 30 March 2020

First published on Monday 6 June 2016

Back and Neck Fitness Injury Workouts Home fitness