Daily Workout: 8 Minutes to a Beautiful Figure and a Healthy Back
These back-strengthening exercises offer a light morning warm-up or an intense muscle workout, depending on how many rounds you complete.
Build muscle without pain, burning sensations, or shortness of breath.
The workout is designed to evenly engage your entire body, focusing on the back extensors and glutes—key muscles essential for a healthy spine. You'll maintain a steady pace throughout the session and finish feeling refreshed and energized.
Perform each exercise for 40 seconds, rest for 20 seconds, then move on to the next one.
The routine includes eight exercises:
- Lunges with floor touch and knee lift.
- Reverse plank with straightened legs.
- “Prisoner squats” with torso twists (20 seconds per side).
- Body raises with arms extended.
- Transition to plank position from lying down.
- Knee-to-elbow plank with leg extension backward (20 seconds per side).
- Push-ups with side plank rotation.
If you need a quick morning energizer or a short workout, complete just one round—it takes 8 minutes. For those aiming to lose excess weight and thoroughly strengthen muscles, extend your session by repeating the circuit two to three more times, resting one minute between rounds.
Share your experience! How many rounds did you complete?
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