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Upper and Lower Back Exercise at Home #shoulderexercise #fitnessgirl #fi...

Upper and Lower Back Exercise for Women at Home

 This workout is designed to strengthen your upper and lower back muscles. It can be done at home with no equipment, or you can use light dumbbells or resistance bands to make it more challenging.

The exercises included in this workout are:

Superman

Bird dog

Glute bridge

Forearm plank

Dumbbell-free renegade rows

Cat cow

Resistance band pull-apart

Lat pulldown

Back extension

Each exercise should be done for 10-12 repetitions. You can do 2-3 sets of each exercise, or you can do a circuit of all the exercises, resting for 1 minute between each exercise.

 This workout is a great way to strengthen your back muscles and improve your posture. It can also help to prevent back pain.

 Here are some tips for doing these exercises safely:

Keep your core engaged throughout the exercises.

Don't arch your back too much.

If you feel any pain, stop the exercise immediately.

Here are some variations of these exercises that you can try:

For the Superman, you can raise your arms and legs higher off the ground.

For the Bird dog, you can extend your opposite arm and leg at the same time.

For the Glute bridge, you can lift your hips higher off the ground.

For the Forearm plank, you can place your forearms on a stability ball.

For the Dumbbell-free renegade rows, you can use dumbbells or resistance bands.

For the Cat cow, you can make the movements more exaggerated.

For the Resistance band pull-apart, you can use a resistance band with a higher resistance level.

For the Lat pulldown, you can use a weight machine or a resistance band.

For the Back extension, you can use a back extension machine or a stability ball.

I hope you will enjoy this workout!

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