Workout Wednesday – Beautifully Built Back

back strengthening workouts

back strengthening workouts

Beautifully Built Back

Repeat Each Set 3x

Side Plank -30 seconds each side

Front Plank -30 seconds

Bird Dog – 15 each side

Hip Bridge with Leg Lift – 15 each leg

T-Fly -15 each leg

Leg Lift with Hip Bridge – 15 each leg

 







Comments

  1. Bicyclebabe says:

    Hi Flavia,
    What is the difference between hip bridge with leg lift and leg lift with hip bridge? Aren’t they the same thing?

    Thx!

    • Flavia says:

      Hi There,

      Thanks for asking! When doing a hip raise with leg lift, you are raising your hips into a bridge before you lift your leg. When doing this, you are strengthening your core and alignment of the hips. This is because you have to be able to keep your hips levelled or square with the ceiling as you lift your leg. People who have weak hips or hips that are not aligned will tend to have one side fall lower than the other side when lifting the leg. For example: I am lifting my hips into a bridge, then lifting my left leg up, if my hips were weak or unaligned my left side would lower, because it doesn’t have the support from my foot on the floor. In this case, my hips wouldn’t be levelled. Some people have this issue with only one side, therefore that side would need to strengthened and this workout will help. Others have weak hips and need to strengthen both of them.

      The leg lift with hip bridge helps you strengthen your glutes, hamstrings and lower back to be able to lift the weight with only one leg. This exercise help with alignment and hip strengthening but also targets other muscles in your body.

      Doing both of these ensures lower body strengthen, alignment and reduces and pain that may be there already or prevent pain from happening.

      Hope that helps
      Amanda
      Flavilicious Specialist

  2. Wendy Morales says:

    This seems like a butt workout O_o

    • Flavia says:

      Hi Wendy,

      Some of these exercise are great glute workouts, but these are the key workouts for people doing physiotherapy after a back injury or operation. Therefore these are the best workouts for back strengthening (needing little to no equipment). To get more in depth, if these are too easy, you would up the reps and/or length for holding each pose or. Another suggestion is to incorporate
      bands into these works outs to give you resistance.

      Hope that helps
      Amanda
      Flavilicious Specialist

  3. KC says:

    I was wondering the same thing at first. However for the Hip Bridge with Leg Lift, you start with BOTH feet on the ground and then raise your hips and extend one leg…. For the Leg Lift with Hip Bridge you start with one leg extended and THEN raise your hips. So it’s basically the reverse as you do the leg lift first instead of the hip lift

  4. Cindy says:

    Hi Flavia,

    Could you check the explanation under “T Fly” – it sounds like a one leg Romanian DEADLIFT to me or am I misunderstanding how to do the exercise?
    I thought a “fly” was bringing both arms from the middle out to the sides at the same time.
    Thanks for your help

    • Anna says:

      Hi Cindy,
      You are right, T Fly and one leg deadlift are essentially the same thing. :)
      All the best!
      Anna, CPT, FF Specialist

  5. Arren says:

    I do circuit training 3 to 4 times a week. When should I switch up my routine?

    • Anna says:

      About every 4 – 8 weeks is good to switch up your program. You want to keep your body guessing. Each week try to improve with more reps or weight. :)
      All the best!
      Anna, CPT, FF Specialist

  6. Diana says:

    It would be great for some of us, to have pictures :) Thanks

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