A strong center in 24 days

A strong back helps you cope with everyday loads, whether it’s long days at the office, heavy shopping bags, or endless wait times. Back exercises compensate for imbalances and prevent back pain.

The challenge consists of 24 units, with one exercise per day: 50 seconds each with a 10-second rest. Of course, you can also do more than one exercise. Participation is at your own risk. If you have pain, stop.

24-Day Back Training Challenge: Here’s How It Works

back, exercises, fitness

Renate Dumreicher

Part 1: Exercises 1 to 6

  1. alternate scales: We start standing and lift one leg back and bend the upper body forward. The toes of the rear foot point to the ground, the pelvis does not rise. The back remains straight and the arms reach to the ears. Build tension in your back and buttocks, hold briefly, then straighten again. switch sides

  2. Superman: With your legs slightly bent and shoulder-width apart, bend your upper body forward and look diagonally down. Then raise your slightly bent arms to the side and bring your shoulder blades together.

  3. Wide squat: In the wide squat, your toes and knees point diagonally to the side. The upper part of the body is erect and the buttocks are deep. Then move one arm over your head to the side so there is a stretch in your side and your spine leans to one side.

  4. 4 foot stand: In the 4 foot position, put one hand on your head and your elbow on your forearm. Variation: stretch and lift one leg.

  5. Prone Swimmer: Lying on your stomach, stretch your arms and legs, stretch your back and buttocks, and do swimming motions. Look at the ground.

  6. Bridge: Lie on your back, heels under your knees, then move your hips up and down without supporting your butt. Feel free to put weights on your hips.

2nd part: Exercises 7 to 12

  1. Foot scale with one leg: We start standing and lift one leg behind us and bend the upper body forward. The toes of the rear foot point to the ground, the pelvis does not rise. The back remains straight and the arms reach to the ears. Build tension in your back and buttocks, then pull your knees in and straighten again. switch legs

  2. Forward Bend Swing: Legs slightly bent and shoulder-width apart, bend your upper body forward and look diagonally down. Then swing your slightly bent arms back and forth in opposite directions

  3. thrust: In the lunge, the front knee remains behind the toes and the rear heel is lifted to allow the pelvis to tilt forward. Then the back knee goes down and the arm on the side of the lowered knee goes over the head and the torso leans to the side. switch sides

  4. 4 foot stand: When standing on four feet, the knees are below the pelvis and the hands are below the shoulders. Then lift and straighten your right arm and left leg, then bring them together below your stomach. switch sides

  5. Superman: Lie on your stomach and straighten your legs and squeeze your glutes/lower back. Then raise your arms out to your sides and move them up and down, allowing your chest to rise slightly.

  6. March bridge: Lie on your back, heels under your knees, then hips up and marching back and forth, starting with one foot and the other.

Part 3: Exercises 13 to 18

  1. Swimming in balance: We start standing and lift one leg behind us and bend the upper body forward. The toes of the rear foot point to the ground, the pelvis does not rise. Keeping your back straight, raise your arms to your sides and make swimming motions.

  2. squat: In the wide squat, your toes and knees point diagonally forward and to the sides. The hands are on the head and the elbows point out. tension in the upper back. Then bend your upper body forward, keeping your back straight, stretch one arm toward the ceiling, and straighten up again.

  3. Squat and boxing: Roll to the side again into the wide squat and strike with your diagonal arm. Always alternating.

  4. in lateral position: Lie on your side, bend your legs and extend your arms at shoulder level. Then move your upper arm back over the top to the floor and back again. switch sides

  5. Grasshopper: Lie on your stomach and straighten your legs and squeeze your glutes and lower back. Then lift your chest and look down at the ground. Neck in spinal extension. Stretch your arms back and raise them up, palms facing the ceiling. Small pushing movements up and behind the back.

  6. grab bridge: Lie on your back, heels under your knees, then lift your hips and alternately reach diagonally behind you with one arm and exhale.

Part 4: Exercises 19 to 24

  1. Stationary and lunge: We start standing and lift one leg behind us and bend the upper body forward. Raise your arms in front of you to the side of your head, then lower your back leg into a lunge and raise your arms to your sides. Back to balance.
  2. Reverse Plank: Lie on your back, put your feet on a chair and lift your pelvis. The arms can rest on the ground next to the body. Then alternately lower one heel and briefly touch the ground.
  3. reverse table kick: In the reverse plank, the toes point to the feet and the heels are below the knees. Bring your chin to your chest and alternately kick up with one foot. Imagine there is a ball hanging there.
  4. shoulder dam: Lying on your back, raise your back so that only your head, elbows, and lower back touch the floor. Hold the contraction for 20 seconds, rest 10 seconds, then repeat. Leg Raises: Lie on your stomach and straighten your legs and engage your butt/lower back. Rest your forehead on the back of your hands. Then lift your legs and push up. No more presentation. tighten the pelvic floor.
  5. Prone Leg Raises: Lying on your stomach, straighten your legs and squeeze your glutes/lower back. Rest your forehead on the back of your hands. Then lift your legs and push up. No more presentation. tighten the pelvic floor.
  6. Wiper washer: Lie on your back, stretch your arms out to the sides, and raise your legs at an angle. Then lower your legs to the right and left without lowering them. Exhale on the way down and inhale on the way up. If you want it heavier, you can stretch your legs.

About Samoja Fitness

Renate has turned her passion for “fitness, sport, nutrition and health” into a career. As a certified personal trainer and nutritionist, she offers tips and tricks for a healthy lifestyle on her website www.samoja-fitness.de.

Samoja means health through the harmony of exercise, nutrition and relaxation and is derived from the Latin word for spirit (“sanus”) and the Swahili word for unity (umoja).

On Instagram and YouTube, Renate shows her followers numerous home workout videos and home exercise ideas that provide variety.

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