How to tighten the back

Pumped up back muscles create the perfect corset to maintain the spine. In addition, tightened muscles of the back is aesthetically beautiful. Such people attract glances to your external smartness and discipline.

Instruction

1. Lie on your stomach, hands pull along the trunk. On the inhale simultaneously lift up head, chest, hands and feet. Hold the position for 20 to 40 seconds. Exhale lower to the floor. Relax a little bit, then repeat the exercise 2 more times.
2. Bend your arms at the elbows, legs slightly spread them apart. With an inhalation, lift your chin off the floor and begin to straighten the arms, gradually lifting your chest more and more from the floor. Go to the height that will be comfortable for your lower back. The maximum pull your shoulders away from your ears and open your chest. Hold the pose for 20 – 30 seconds. Exhaling, gradually lower to the floor, bending your elbows.
3. Extend hands over head, legs pinch together. On inhale raise your right leg and left arm up, hold the weight of 3 to 6 seconds, then exhale down to the floor. With the next inhalation lift from the floor-left leg and right arm. Make at least 20 repetitions.
4. Place the palms under the hips to create a good basis for lifting the legs. Exhale, lift from the floor socks and knees. Hold for 20 seconds. On the inhale return the leg to its original position. Relax 20 seconds, then repeat 2 more times.
5. Stand up straight, feet together, arms raised above her head. On inspiration point forward, the knees, hips and abdomen, the upper body is completely bent back and held by pressure on the lower back. Breathe calmly in this exercise, and do not make sudden movements. After 10 to 15 seconds, straighten up, sending the knees back. Keep your hands above the head, fold in the hip joints in half. Upper body first, pull the feet, keeping the activity in the spine, then relax your back, round it the natural way. Be in folded condition for 1 minute. Inhaling through rounded back lift the body up.