Upper Body Strength

Mobility and strength training for a stronger upper body.

Exercises:

1. Back Extension

   

   Place yourself laying face down with arms along the sides. Keep both feet in the ground, contract the muscles in lower back and slowly raise your upper body. Hold the position 2 seconds and release down slowly. Keep neck straight throughout the movement by looking into the ground.

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2. Push combo

   

   Begin in the starting position, lying face down on your stomach. Put your arms and hands in pushup position (choose wide or narrow), strong posture and activate the abdominal support. Keep body tight - keep knees, thighs, torso in a straight line. Push away from the floor, up to almost straight arms. Move the butt toward your heels to get into the stretch exercise child pose (common in yoga). Lower the butt toward the heels and the chest toward the floor as you extend your arms forward, above the head. Take a deep breath, keep abs strong, activate pelvic floor muscles and lengthen the spine. Reverse the exercise, come back up to straight arms and lower in control.

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3. Back Extension Rotation

   

   Place yourself on the floor face down with both feet in the ground. Contract the muscles in lower back and slowly raise one leg and the opposite arm at the same time. Hold the position two seconds and release down slowly. Keep neck straight throughout the movement by looking into the ground. Repeat on the other side directly.

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Upper Body Strength is 1 of 20 workout routines in Poworkout Mama. Available for iPhone and iPad.