11. Superman
If you want to work on your lower back and the whole backside of your body, try the superman exercise. Remember that the accuracy of the posture is the key and not the speed.
To do Superman, you need to:
- Step 1: Lie on your stomach while your arms and legs are extended.
- Step 2: Keep your neck neutral as it is the extension of your spine.
- Step 3: Allow your core and back body to raise your arms and legs up and off the ground as high as possible.
- Step 4: Take a one-second pause and slowly lower the arms and legs to the start position.
12. 20-minute Light Dumbbell Workout
A review published in the Strength And Conditioning Research journal showed that you could gain muscle mass even if you lift light weights.
If you want to work your biceps, triceps, and shoulders, perform a 20-minute lightweight dumbbell workout. You only need 45 seconds to complete each exercise in 15 to 20 reps. Also, you can take a break for 15 seconds in between and repeat for five rounds.
Here are two sample workouts you can do:
Triceps Kickback
- Step 1: Stand hip-width apart and hold a dumbbell in each hand.
- Step 2: Hinge your hips back and do a flat back position. Your body should be parallel to the ground.
- Step 3: Form a 90-degree angle by bringing your arms to your sides and your elbows on your rib cage.
- Step 4: Straighten your arms back without moving your shoulders while squeezing your triceps.
- Step 5: Come back to the starting position and repeat.
Uppercut Pulse
- Step 1: Stand with hip-width apart and h
- Step 2: Lift your arms to 90-degree angles. Your upper arms should be parallel to the ground, and the weight should be at eye level.
- Step 3: Pulse your arms up and down, your hands above and below your head.