Bodyweight Back
Focus on control, posture, and strengthening the muscles that support your upper body.
Superman
Lie on your stomach and lift your arms and legs slightly from the floor. Focus on controlled movement through your back.
View Exercise →Reverse Snow Angels
Lie face down and slowly move your arms through a controlled arc while keeping your chest and body stable.
View Exercise →Prone Y Raises
Lie face down and raise your arms into a Y position. Concentrate on controlled shoulder-blade movement.
View Exercise →Bird Dog
From a hands-and-knees position, extend the opposite arm and leg while keeping your torso stable.
View Exercise →⭐ Back Training Tip
Don't focus on how high you can lift your arms or legs. Focus on controlled movement and keeping your body stable throughout every repetition.
💪 Growth & Strength
Start with around
8–15 controlled repetitions
for each movement.
When the exercise becomes easy,
gradually increase your repetitions
while maintaining good technique.
Once you can perform around
30 clean repetitions,
move toward a more challenging
variation or increase the difficulty
through slower, more controlled
repetitions.
⚠️ Safety First
Keep movements controlled and
avoid aggressively lifting or
twisting your neck or lower back.
Use a comfortable surface and
stop if you experience sharp,
sudden, or unusual pain.