8 minute version of back muscle workout

Want to do an 8 minute version of back muscle workout? Just stay in the line and I’ll be teaching you ways to achieve your dream workout in just 8 minutes! Who would have thought right? In just 8 minutes, you can perform several workouts at once.

1)Hip Touching

First thing is hip touch. It’s important to pull your shoulder blades together and touch your hips. You need to do 8 sets for 50 seconds, resting for 10 seconds in each set. This could show strength training. It could be difficult but doing this exercise more often would be easier in the long run. Training this could be a habit. Just keep pushing hard, because your muscles will remember. Take a deep breathe and do back squeeze.

Now let’s get ready for the second phase. Pull your hands together, bring your shoulder blades and scapulae together. Pull your chin back. Every time your shoulder blades come together, your spine will groan. Do this repeatedly until time is up. This exercise will definitely build your body. Now, it’s important to take a break. Working out for a few minutes, your body will feel warmer and warmer. This could keep you motivated. Next thing to do, is to open your hands. Raise up from the shoulder blades. It’s like the arms are getting up by themselves. Be like a bird, flap and open your wings. Thinking about this, we need to move our spine together. Inhale when it’s up. Exhale when you go down. When you raise it, your chest will open, and it will be easier to breathe in. It’s important to continue to breathe firmly.  Now take a breather.

4)Back Extension

This is a back extension with your hands on your ears. Raise your legs as well. It’s important to use your back muscles to pull up. Your hips will be tightened by then. This could really strengthen your upper and lower muscles. Do this for several seconds more. Always choose according to your own condition and motivation. Continue doing this exercise with a smile. Now take a breather.

5&6)Bard Dogs

Bard Dogs. What you need to do is to raise your legs for the crossing pet. You need to lift your arm from your shoulder blades, and your legs from your hips. You can use your own tempo and music to make this exercise a little bit better for you. At this time, it is easy to turn your back. If you put more pressure on your stomach, it will be harder to bend over. Muscles are strengthened by stretching and contracting. It’s important to feel the stretching and shrinking as you go. Now take a breather.

Now, do the other side. With this exercise, you can train your body senses as well. With this, you can work your back muscles, your hips and your core. Mental workout could be a bonus too. Keep pushing until the last few seconds. Now take a break. Inhale, exhale.  

7)Snow Angel Hold

Next is to rest on your stomach. Use your back muscles, raise your arms, and raise your legs. This is also a good way to train your arms, even if you move your palms up and down. Doing this exercise while having the proper breathing is important. Just keep doing the exercise until the last few seconds. Now take a breather.

8)Triceps Dips

For the last one, you need to use the weight of your hips to strengthen your back. When you lower your hips, you can feel the sensation of your back muscles being strengthened. Lower your hips repeatedly and you can workout your back. Just keep going and keep breathing. Inhale, exhale. Doing 8  minutes of training is hardwork. You need to have patience and determination as well. Kudos to every training that you can finish. Everything is possible if you believe!