50 Beautiful Back Exercises to lose 50kg and Keep it Off Cobra lying on the floor Start position: Start lying face down on the ground with your hands palms down by your side and out at a 45 degree angle. Movement: At the same time, lift your chest and arms up off the ground. When you lift your arms, rotate your hands so your palms face upward. Pause in this position, then lower. Keep your feet on the ground throughout the movement. Cobra on Swiss ball Start position: Lie on your stomach on top of a Swiss ball with your legs stretched out behind you, your feet resting on the ground, and your hands by your side. Movement: At the same time, raise your chest up off the ball and rotate your hands around so your palms face upward. Hold this position, then go back to the start.

Double feet leg raise over Swiss ball, face down Start position: Lie face down on top of a Swiss ball with the ball positioned under your belly button and pelvis, both legs extended out behind you, and your toes tucked under. Place your hands on the ground out in front of you to keep yourself stable.

Movement: While keeping your upper body stable with your hands, raise both your legs up off the ground until they’re horizontal, and slowly lower them back down. Squeeze your glutes as you raise your legs to assist your lower back with the movement.

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Swimmer kicks Start position: Start lying over the top of a Swiss ball with your hips resting on the ball and your legs fully extended out off the ground behind you. Place your hands on the ground out in front of you to keep yourself stable. Movement: While keeping your legs up and extended, perform little kicks up and down as though you’re swimming, alternating legs. Perform for as long as you can, then relax.

Bosu back extension Start position: Start by lying over the top of a bosu ball, blue side up, with your stomach across the top of the ball, your hands together under your chin, and your knees resting on the ground. Keep your legs slightly bent. Movement: At the same time, raise your chin, peel your chest up slowly, and raise your legs off the ground. Squeeze your glutes as you raise your legs, and then slowly lower back down. Sitting arm spreads Start position: Start sitting up straight on a bench, chair or Swiss ball with your feet on the ground, shoulder-width apart. Hold a resistance band straight out in front of your chest. Hold the band a few inches in from each end to create good resistance. Movement: At the same time, with straight arms, open your arms out to the side, stretching the band as you go until your hands are horizontal to the ground on both sides. You should look like you are making a “T”. Slowly return your hands to the front of your body.

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Shoulder bridge with abdominal contractions Start position: Lie on your back with both knees bent and your arms extended out to the sides, with your palms facing up and your elbows bent at 90 degrees. Movement: Lift your hips up off the ground while keeping your shoulder blades and upper back flat. Squeeze your glutes as you lift up. Hold at the top, then lower with control.

Wall angels Start position: Start standing with your feet wide and your head and back flat against a wall. Bring your arms out to your sides at shoulder height and bend your elbows 90 degrees, keeping your shoulders, arms, and the backs of your palms lightly touching the wall. Movement: Slowly raise your arms overhead, extending your arms into a wide “V,” staying in contact with the wall. Bend your elbows and slide your arms back to the starting position. You should feel this between your shoulder blades. If you feel pinching, limit your range of motion or lift your arms slightly off the wall.

YTA on Swiss ball Start position: Lie face down on top of a Swiss ball, with the ball positioned under your belly button and pelvis, both legs extended out behind you, and your toes tucked under.

Movement: With your chest lifted off the ball and your chin drawn into your chest, extend both arms overhead by your ears, making a “Y” shape, thumbs facing up to the ceiling. Next, without moving your body, reach both arms straight out to the sides of your shoulders into a “T” shape, palms facing down to the floor. Then make the letter 'A' by pressing your arms down and back by your hips, squeezing your shoulder blades together, and keeping your thumbs to the ceiling, palms facing away from your body.

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T–Pulls Start position: Start sitting up straight on the ground with good posture and your knees bent up slightly and your legs out in front of you. Place a band underneath your feet and hold on to the ends with each hand. Your arms should be beside your legs with your thumbs up. Movement: While your body remains in this position, raise your arms straight out and up until they’re horizontal to the ground and parallel to your shoulders. Rotate your hands as you raise them until your palms are facing upward. Slowly lower your arms back down beside your legs.

Y–Pulls Start position: Start as you did in exercise #10. Movement: Instead of pulling up until your arms are horizontal at your shoulders, forming a “T,” keep moving beyond this point until your arms are straight up and slightly out to the side, forming a “Y” with your body. Slowly lower with control.

Swiss ball straight-arm pull with resistance band Start position: Before you begin, tie a resistance band in front of you at approximately the height your chest will be at once you’re lying on a Swiss ball. Then lie on a ball on your hips and stomach, with your chest up off the ball and your legs and feet straight out behind you. Your body should be in a straight line at a 45 degree angle. Movement: Hold each end of the band and stretch it out straight in front of you. Keeping this position and posture, and with straight arms, pull down on the band until your arms scoop downwards to the ground and come up beside your hips. Slowly lower back down until your arms are straight out in front again.

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Swiss ball seated row, double arm Start position: Before you begin, tie a resistance band in front of you at approximately the height your chest will be at once you’re sitting upright on a Swiss ball. Then sit up on a ball with both your feet on the ground. Hold the band with your arms extended straight out in front of you. Move the ball back to create resistance. Movement: While you keep an upright posture with your arms, pull on the band, bringing your elbows back behind you and your hands towards your chest and upper ribs. Make sure you squeeze your shoulder blades together when you pull. Extend back out with control.

Swiss ball seated row, single arm Start position: Start as you did in exercise #13, but this time only hold the band with one arm. Movement: Move as you did in exercise #13, but pull the band in towards the body with one arm only while your other arm is down beside your body. Perform the desired number of repetitions on one side, then change.

Swiss ball seated row, standing Start position: Start as you did in exercise #13, but instead of sitting on a Swiss ball, stand on one with both feet shoulder-width apart. Hold onto the band with both hands extended out in front of your body. Movement: While keeping your posture, pull the band towards you with both arms, remembering to keep your elbows tucked into the body—don’t allow them to flare out to the side as you pull the band in towards you.

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Dumbbell rear delt on Swiss ball, sitting double arm Start position: Sit on top of a Swiss ball with both feet shoulder-width apart in front of you and a dumbbell in both hands. Keep a straight back and lean right over until your chest is almost at your knees. Place the dumbbells beside your calves near your feet. Movement: Hold this position, and without moving, raise both the dumbbells out to the side using your back and rear shoulder muscles. Lower with control and repeat.

Dumbbell rear delt on Swiss ball, sitting single arm Start position: Sit on top of a Swiss ball with both feet shoulder-width apart in front of you and a dumbbell in both hands. Keep a straight back and lean right over until your chest is almost at your knees. Place the dumbbells beside your calves near your feet. Movement: Hold this position, and without moving, raise only one dumbbell at a time out to the side, using your back and rear shoulder muscles. Lower with control and repeat. Resistance band rear delt on Swiss ball, sitting double arm Start position: Start as you did in exercise #17, but this time place a resistance band under both feet. Lean forward into the start position. Movement: At the same time, raise both arms out to the side using both your shoulder and back muscles. Lower down with control and repeat.

Hanging inverted row, feet on the ground Start position (exercises 19 – 23): Find something approximately the height of your belly button height when you stand up, and that will support your hanging body weight. You will be using

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this surface to hang your body weight off and then pull your body weight up to it so it must be sturdy. If you were doing this in a gym you would be using a Smith machine, which is shaped like the letter “H” or a football goal post. At home you might substitute a table, part of a fence, children’s playground equipment, the back of a utility vehicle or a set of outdoor stairs (ie anything that is study and that you can use to pull your body weight up to). Lie underneath this edge with the bar directly in line with your ribs. Hold on to the edge with your arms fully extended. Tip: If the surface isn’t a round cylinder shape that you can easily grip with your hands (eg a set of steps) then wrap a towel around it and grip the each end of the towel instead. Movement: Apply pressure through your heels and have a slight bend at your hips and knees. Now pull yourself up, squeezing your shoulder blades together as you go. Pull your arms past 90 degrees, and then slowly lower them until they’re fully extended again. Make sure you don’t swing your hips as you go.

Hanging inverted row, one leg Start position: Start as you did in exercise #19, but this time keep your body in a straight line and raise one leg up off the ground. Make sure you keep pressure through the heel of your other foot and that your body remains straight. Movement: Perform the same pull up movement as before, keeping your stomach drawn in and squeezing your shoulder blades as you go.

Hanging inverted row, feet on bosu Start position: Start as you did in exercise #19, but place your feet up on a Swiss ball and keep your legs and hips straight. Movement: Perform the same pull up movement, making sure you use your core to stabilise the ball as you go.

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Hanging inverted row, hamstring curl Start position: Start as you did in exercise #21. Movement: Perform the same pull up movement, and as you pull yourself up, use your hamstrings to roll the ball in towards your butt. As you lower, extend your legs out straight again.

Hanging inverted row and swing Start position: Start as you did in exercise #21. Movement: With your arms fully extended throughout the movement, swing your head from one side of the bar to the other, rolling from your calves to your feet.

Resistance band lat pull down, one leg and two arms Start position: Start by tying a band above your head and stand tall on one leg with your arms extended overhead, holding onto the band. Your knee should be bent up in front of you. Movement: Holding your body stable, pull your arms towards the tops of the shoulders. Your elbows should be pointing towards the ground. Lower back with control.

Kettle bell squat and upright row Start position: Start standing in a sumo squat stance position. Your legs should be slightly wider than shoulder-width apart, and your feet turned out at 45 degrees. Hold onto a kettle bell with straight arms hanging in front of your body. Movement: Perform a squat, and as you come up out of the squat, pull the kettle bell up under your chin. Use your shoulder and upper back to do this movement and make sure your elbows go out to the side as you lift up to your chin.

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Upright row Start position: Stand upright with your legs shoulder-width apart, holding onto either a barbell or kettlebell in front of your body at your hips. Movement: While standing straight, perform an upright row by pulling the weight up to your chin. Keep your elbows pointing out to the side as you go. Lower with control and repeat.

Wide grip upright pull and press Start position: Standing upright, hold a barbell in front of your hips. Hold the barbell out wide past a shoulder-width grip, with your palms facing in. Movement: There are two movements to this exercise. First, perform the same movement as an upright row by pulling the bar straight up under your chin, keeping your elbows pointing out to the side. When your arms are at chin height, rotate them around so your palms are facing up and your elbows are now pointing to the ground (in a shoulder press position) then press the bar straight up above your head. Bring them back to the start position.

Rear delt stork stance Start position: Start by standing on one leg, slightly bent at the knee, holding two dumbbells. Flex forward at your hips and lean forward to bring your chest forward as you raise your other leg out behind you. Make sure you maintain good posture and hold this position. Your bodyline should be straight and parallel to the floor. Movement: Allow the dumbbells to start hanging straight down to the ground. At the same time lift them out to the side until your arms are parallel to the ground. Make sure you maintain your balance and lower back down with control.

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Resistance band standing straight arm pull down Start position: Tie or wrap the resistance band around something high above your head, at approximately the height of your hands when you reach them above your head. Hold the two ends of the band in front of your face. Movement: While maintaining straight arms and a braced core, pull down on the bands with your arms to bring them down beside your body. Once your arms are by your side, slowly raise them back up to your head height and repeat. Make sure your arms remain straight throughout the movement.

Lying kettle bell pull over Start position: Start by lying on your back with your feet extended straight out and your arms above your head, holding a kettlebell with both hands. Keep your elbows slightly bent. Movement: Draw in your stomach, and while you keep your lower back neutral, pull the kettlebell over your head with both hands until it’s in front of your chest. Slowly lower it back down until it touches the ground.

Lying double arm pull over on bench Start position: Lie on your back on a bench, holding a dumbbell in each hand. Make sure your arms are fully extended above your chest. Keep your elbows slightly bent. Movement: Keeping your arms locked in the same position and moving mainly through your shoulders, lower both dumbbells over your head until they’re horizontal. Engage the muscles under your arms to raise the dumbbells back up to the start position.

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Lying double arm pull over on Swiss ball Start position: Start lying on a Swiss ball with your head and shoulders resting on the ball. Hold a weight in both hands above your chest. Movement Move as you did in exercise #31, making sure you keep your stomach drawn in and avoid arching your back too much.

Dumbbell bent over row, double Start position: Start by standing up straight, holding a dumbbell in each hand. By flexing forward at your hips, lower yourself down, making sure you maintain a neutral spine and straight back, until the dumbbells are hanging in front of your knees. Push your butt out to assist yourself. Movement: Maintain this position for the entire movement. With both arms at the same time, pull the dumbbells up beside your body, squeezing your shoulder blades as you go. Make sure your elbows go straight up towards the roof and stay close to your body.

Dumbbell bent over row, single Start position: Start by standing up straight, holding a dumbbell in one hand. By flexing forward at your hips, lower yourself down, making sure you maintain a neutral spine and straight back, until the dumbbells are hanging in front of your knees. Push your butt out to assist yourself. Movement: Maintain this position for the entire movement and pull the single dumbbell up beside your body, squeezing your shoulder blades as you go. Make sure your elbows go straight up towards the roof and stay close to your body. Perform the desired number of repetitions on one side, then change over and repeat.

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Barbell bent over row Start position: Start by standing up straight, holding a dumbbell in each hand. By flexing forward at your hips, lower yourself down, making sure you maintain a neutral spine and straight back, until the dumbbells are hanging in front of your knees. Push your butt out to assist yourself. Movement: Maintain this position for the entire movement. With both arms at the same time, pull the barbell up to your belly button, squeezing your shoulder blades as you go. Make sure your elbows go straight up towards the roof and stay close to your body.

Kettlebell bent over row Start position: Start by standing up straight, holding a kettlebell in each hand. By flexing forward at your hips, lower yourself down, making sure you maintain a neutral spine and straight back, until the kettlebells are hanging in front of your knees. Push your butt out to assist yourself. Movement: Maintain this position for the entire movement. With both arms at the same time, pull the kettlebells up beside your body, squeezing your shoulder blades as you go. Make sure your elbows go straight up towards the roof and stay close to your body.

Resistance band bent over row Start position: Start as you did in exercise #33, but place a resistance band underneath both your feet and hold one end in each hand. Movement: Move as you did in exercise #33, squeezing your shoulder blades while you pull your elbows up towards the roof. Make sure your elbows stay close to your body.

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Prone hold and row with one dumbbell Start position: Start in a push up position and hold a dumbbell in one hand. You can lean on the dumbbell to support you. Movement: With the arm holding the dumbbell, perform a row by pulling the dumbbell with your arm up beside you, pointing your elbow towards the roof. Support you body with the other arm and keep your body in a straight line. Allow some rotation at the hips. Bring the dumbbell back down to the ground and repeat on the same side.

Prone hold and row with two dumbbells Start position: Start in a push up position and hold a dumbbell in both hands. You can lean on the dumbbells to support you. Movement: With one arm, perform a row by pulling the dumbbell up beside you, pointing your elbow towards the roof. Support you body with the other arm and keep your body in a straight line. Allow good rotation at the hips. Bring the dumbbell back down to the ground and go straight onto the other arm. Go backwards and forwards from one arm to the other. Prone hold and row with one kettlebell Start position: Start in a push up position and hold a kettlebell in one hand. You can lean on the kettlebell to support you. Movement: With the arm holding the kettlebell, perform a row by pulling the your arm up beside you, pointing your elbow towards the roof. Support your body with the other arm and keep your body in a straight line. Allow some rotation at the hips. Bring the kettlebell back down to the ground and repeat on the same side.

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Prone hold and row with two kettle bells Start position: Start in a push up position and hold a kettlebell in both hands. You can lean on the kettlebells to support you. Movement: With one arm, perform a row by pulling the kettlebell up beside you, pointing your elbow towards the roof. Support you body with the other arm and keep your body in a straight line. Allow good rotation at the hips. Bring the kettle bell back down to the ground and go straight onto the other arm. Go backwards and forwards from one arm to the other

Kneeling lat pulldown with resistance band Start position: Start by kneeling on the ground and tie a resistance band over your head at the point your arms reach when you stretch them upwards. Hold one end of the band in each hand. When kneeling, make sure you’re up off your heels and keep good posture. Your body should be in a straight line from your knees to your head. Movement: With your arms stretched overhead, pull the band down to the ground, keeping your elbows out to the side so they form an “arrow point” to the ground when you pull them down. Pull all the way down until your hands reach your shoulders, then slowly extend both arms back up.

One arm row, weighted Start position: Mount a bench with your right hand at the front and right knee at the back. Keep you left foot on the ground, your knee bent, and your left leg in line with the right. Hold a dumbbell in your left hand. Movement: With your back straight and your hips square, lift the dumbbell up and outside your shoulder. Raise your elbow as high as you can, then lower and repeat.

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Twisting high row Start position: Tie resistance band up high overhead and stand side on to this point with a lunge-style split stance. Your front leg needs to be on the outside. Extend your arm straight up at 45 degrees. Movement: Pull the band towards your torso, allowing your shoulders to slightly rotate as you pull downwards to your waist. Keep your elbow tucked into your body and rotate back when you extend your arm. Lying bench row Start position: Lie face down on a bench or chair that is high enough for your arms to hang down straight on either side. Hold a dumbbell in each hand. Movement: While keeping your chest on the bench, row the dumbbells up beside your body so your elbows travel towards the roof. Squeeze your shoulder blades as you pull up and then slowly extend your arms out.

Seated high row, alternating Start position: Sit on a Swiss ball or bench, and tie a resistance band above your head at approximately 45 degrees. Fully extend your arms. Movement: One arm after the other, perform a single arm row, alternating your arms between each repetition and allowing your shoulders to rotate each way when they follow your pulling arm.

Overhead medicine ball slam Start position: Stand holding a medicine ball above your head with straight arms. Your feet need to be shoulder-width apart. Movement:

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In one strong powerful movement, slam the ball down by swinging your straight arms down in front of you and letting the ball hit the ground. Catch the medicine ball on its rebound back up and raise it straight back up over your head. Perform the movement for the desired amount of repetitions.

Standing lat stretch Start position: Stand up straight hold onto an object at chest height with your right arm. Make sure it can support your body weight. Movement: Bend forward while still holding on, and lean across by dropping your right hip towards the ground. You should feel a stretch right down the side of your torso. Hold, then stand back up and change arms. Standing elbow pull back stretch Start position: Start standing up straight, place an arm straight up above your head, and then bend it at the elbow and let it fall back behind you. Your elbow should now be pointing towards the roof. Movement: Grab on to your elbow with your other arm and pull it back slightly behind you and down. You should feel the stretch on the side of your torso.

Foam roller back release Start position: Lie on the ground with a foam roller underneath you, resting on your upper shoulders. Cross your arms over your chest and hold your shoulders with opposite hands. Movement: Slowly roll yourself along the roller, moving from your shoulders down to just above your back, keeping your butt up off the ground and using your feet to help yourself roll. Slowly roll out any knots or tight points you may come across.

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