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For this back workout you only need a towel

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