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Mar 18, 2020 · 1. Prone Back Extension. Your lower back muscles pull your upper body off of the ground in this body weight exercise. HOW TO DO IT: Lie on the ground on your stomach with your legs straight. Raise your head, shoulders, and chest off of the mat. Pause for one second and then lay back down on the mat.
Lie on your stomach with your arms extended out in front of you and your legs long. Lift your hands and feet off the ground approximately 6 inches, or until you feel a contraction in your lower back. Engage your core muscles by slightly lifting your belly button off the floor. Reach away with your hands and feet.Author: Natasha Freutel
When performing the following best back exercises, sets comprised of 12-20 reps should be compatible with the goals of most women. Sets where you fail (feel as if you can’t perform any more reps) within 12-20 reps are best for building strength, endurance, and muscle tone rather than bulk.