The back muscles are one of the largest muscle groups in the human body. It is extremely important to train them, because. they are responsible for posture, help to evenly distribute the load and support the spine in the correct position. The course described below helps to work out all the spinal muscles well, in addition, part of the load will also be transferred to the abdominal muscles, waist and buttocks.
It is necessary to perform the exercises without pauses and breaks, in the order in which they will be presented below.
1) breaststroke

The first exercise, which is more likely to warm up and warm up the muscles. It is performed lying on the floor, at a slow, unhurried pace.
Perform for 50 seconds without lowering your legs to the floor and without relaxing your back.
2) “Swimmer”

This exercise is performed in the same position as the previous one, therefore, it is necessary to move on to it without interruptions. For greater effect, try not to relax your back too much, constantly keeping it arched.
Duration – all the same 50 seconds. The pace must be taken higher than when performing “Breaststroke”.
3) Mill with foot touch

Unlike the previous two, this exercise is performed while standing. Moreover, the pace of its implementation should be quite high, but at the same time, it is important to bring all the “swings” to the end and each of them should end with a touch of the foot.
Like the previous exercises, you need to perform it within 50 seconds.
4) Tilts (traction) on straight legs

An exercise similar to the previous one, but it belongs to the category of simpler ones.
The pace can be taken lower than with the “mill”, the main thing here is not speed, but the correct technique. Duration – 50 seconds.
5) Forward bends with torso rotation

Almost a twin of the previous exercise. Rather, a complicated version of it, aimed at pumping more muscles. Here you need to take the pace higher, but make sure that this does not go to the detriment of the technique.
Duration, as elsewhere, 50 seconds.
6) Boat

Again we take the position lying on our stomach, stretching our arms and legs and arching our back. This exercise is simpler than the previous one, therefore it will serve as a little rest for you.
Perform for 50 seconds, during this time you can do 8-10 repetitions.
7) “Bird and dog”

The analogue of the “Swimmer” is only done not lying down, but in the position of emphasis on the knees. Try to pick up the pace so as not to lose balance and bring your arm and leg to amplitude.
Within 50 seconds, you can do 5 to 10 repetitions.
8) “Cobra Cub”

And the last exercise, aimed at the so-called “hitch” and helping to practice stretching.
The only exercise in the course where you need to focus not on the duration of the execution (standard 50 seconds), but on the number of repetitions. They need to be done 4-5 pieces at a slow pace, lingering for a few seconds in the extreme position. A trained person can do it in a minute, but if you don’t have time, it’s okay, over time you will be able to maintain the desired pace.
So, this course will help you tone your body and train the main muscle groups. Just do it strictly according to the recommendations.