Calisthenic Exercises With Mat For Conditioning In Lower Back
Best 14 Exercises For Men
The Superman exercise helps develop your core and lower back muscles while providing a great stretch for your back. This floor exercise is popular in yoga studios, boxing gyms and bootcamps alike, and it will leave you stronger, well-stretched and feeling heroic!
How to do Superman Exercise
The superman workout is perfect for the lower relaxing and improving back and heart muscles.
Start out lying flat on your stomach with your arms spread out in front of you.
Slowly lift your arms and legs up off of the floor and stay onto this pose for a few seconds before you experience a deep stretch between your chest and back muscles.
Go back to the starting spot.
Bicycle is abdominal exercises designed to work and strengthen the core. While lying on your back and moving your legs (in a way similar to pedaling on a bike), your abs will “crunch” as you draw your leg in toward you. Bicycles are a great exercise if you are trying to target multiple areas of your abdominals, such as your obliques and upper abs.
How to do Bicycle Crunches
Begin by sitting on a mat with your lower back pushed tightly into the dirt. Place your hands behind your back.
Lift your legs off the floor at a 45-degree angle as you continue to raise your head and neck off the table, holding your abdominal muscles drawn back.
Begin to pick your upper body up and pull one of your knees in towards your chest. Around the same moment, tilt your back, neck and shoulders into the leg that is pulling inwards, making your elbow reach your thigh.
Twist to the other foot, turning toward the opposing leg as it pulls back towards you.
A lunge is a versatile strength training move for your lower body that can be done in place or while moving across the floor. Lunges don’t require any special equipment and can be practiced anywhere, making them a great exercise for when you’re on the go.
How to do Lunge
Walk upright with foot shoulder-width apart in opposite.
Step one leg forward and lower the legs so all knees hit a 90-degree angle. Your back foot will fall off the board. Clasp your palms close at the sides. Rise back to your beginning spot and repeat.
Bridge is a bodyweight exercise that works your glutes and is a great basic move. When done correctly, it can effectively target your buttocks, legs and lower body. It requires no equipment to do.
How to do Bridge
The bridge exercise is a great exercise to help build and maintain core strength
Start out lying on your back with your knees bent with your foot down on the concrete.
Lift up your knees off the floor as you pull your abs in to hold your glutes close.
Keep the place for a count then return back to the top.
Repeat with as many sets as needed.
Overhead Press is a strength exercise that works your triceps, deltoids, rear deltoids and upper pecs and is a great easy move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.
Barbell Military Pres
Barbell Military Press is a strength exercise that works your traps, deltoids and front deltoids and is a great basic move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. It requires barbell to do.
How to do Barbell Military Press
To begin this exercise; start off by taking a weighted barbell and having it pushed up against your chest with your palms faced outward.
Keeping the barbell in place, raise it over your head with locked arms and keep for a couple seconds gripping your neck and shoulders firmly.
Go back to the starting spot.
Repeat this exercise for as many repetitions as required.
7. Sphinx Pose
Sphinx Pose is a beginning backbend in yoga that helps open the chest, lungs and lower back. The exercise also strengthens the spine and buttocks and lengthens the abdominal muscles.
How to do Sphinx Pose
Start out by lying prone on the ground or a mat with your hands and forearms squarely on the surface.
Pressing your pelvis against the ground, stretch your upper body up to the roof, keeping onto this role for a couple seconds before falling back to the starting spot.
Perform this posture for a couple minutes to be able to extend out the legs.
8. Chin Up
Chin Up is a strength exercise that works your biceps, deltoids, lats, rhomboids and front deltoids and is a great simple move. When done correctly, it can effectively target your arms, back, middle back, shoulders and upper body. It requires pull-up bar to do.
How to do Chin Up
The Chin-Up movement is one of the most common and effective movements for building power in the back and shoulders.
Start off by grabbing the bar with an overhand grip, letting your body hang from the bar and keeping your arms straight as this will be your starting position.
When in place, gradually raise yourself up so that your head is higher than the floor, relaxing your back muscles and lats and keeping for a count.
Go back to the starting point and replicate for as many reps and sets as needed.
Your legs will remain in sync with your body during this workout.
9. Leg Press
Leg Press is a strength exercise that works your triceps and is a great basic move. When done correctly, it can effectively target your . It requires weight machine to do.
How to do Leg Press
The leg press exercise is a variant of leg press exercises which targets the external muscles of the legs by putting your feet closely together.
Start off sitting on a leg press machine with your foot on the crosspiece approximately 6 inces apart and your toes pointing outward.
Once in place, take the handles on the sides of the unit, loosen the keys, gradually lean over at your knees and push the weight as far as possible into your body.
Keep for a count and then return back to the starting spot.
Continue with as many reps and sets as needed.
Should not lock your knees at the peak because that will result in injuries.
Barbell Hack Squat
Barbell Hack Squat is a strength exercise that works your quadriceps and is a great basic move. When done correctly, it can effectively target your hips, legs, lower body and upper legs. It requires barbell to do.
How to do Barbell Hack Squat
The barbell hack squat exercise is a variation of the basic squat that focuses more on strengthening and building the quad muscles
Start off by placing a barbell on the floor just behind your legs, standing with your feet shoulder width apart and your toes pointing forward
Keeping the foot tightly planted on the floor reach forward and grab the barbell from behind with the overhand handle.
Lift the barbell by spreading your shoulders and thighs, be vigilant not to lock your knees.
Squat down until the legs are parallel to the floor and keep the pose for a count.
Slowly lift yourself up to starting point.
Repeat with as many reps and sets as needed.
Snatch is a strength exercise that works your hamstrings and is a great moderate move. When done correctly, it can effectively target your legs, lower body and upper legs. It requires barbell to do.
12. Warrior Pose 1
Warrior Pose 1
Warrior Pose 1 is a bodyweight exercise that works your abs, deltoids, quadriceps, splenius and side deltoids and is a great basic move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, neck, shoulders, upper body, upper legs and waist. It requires no equipment to do.
How to do Warrior Pose 1
Start out by walking laterally on the left leg so both legs are 3 feet apart.
Then raise the left knee at a 45 degree angle to your front foot and lunge into the right hip.
Hold the left leg straight and move the glutes and knees in the direction of the right and lift your arms upward in a complete stretch.
Keep this article for around 5 to 10 breaths and then turn sides.
13. Barbell Clean
Barbell Clean is a strength exercise that works your traps, hamstrings, deltoids, quadriceps and side deltoids and is a great challenging move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, neck, shoulders, upper back, upper body and upper legs. It requires barbell to do.
How to do Barbell Clean
To begin this exercise; start off with a weighted barbell right in front of your shins with a overhand grip.
Bend forward at the knees with the back upright, chest forward and eyes faced forward and step forward on the barbell with the pushing power from your feet.
Extend forward across the elbows and thighs in a leaping motion to move the bar upward.
Much of the energy will be pushed by the original movement from the legs and hips with a gentle tug from the body.
Once you are completely stretched and erect, stretch the arms with the elbows and lower yourself back enabling the barbell to roll up your forearms to land on your palms and neck in a complete squat stance.
Hold yourself in the full squat stance before you have complete power of the barbell.
Instead lift yourself forward on your feet into an erect stance with your back straight with chest down.
Repeat this exercise for as many repetitions as needed
Standing Hip Flexor Stretch
Standing Hip Flexor Stretch is a bodyweight exercise that works your quadriceps and hip flexors and is a great basic move. When done correctly, it can effectively target your . It requires no equipment to do.
How to do Standing Hip Flexor Stretch
Start out standing up straight with your spine upright with your left foot in front of the other.
Bend slightly at both knees and raise the back foot up from the concrete.
Move your weight forward and aim your body in a lunge stance using your front foot as the stabilizer with your back foot already bent to the floor and stretched out.
Keep this place for 15 to 30 seconds then return back to the top.
Continue for however many reps, sets for however long you wish.
Looking for more?
Check out these 4 exercises which target your core, legs, lower back, lower body and waist. Most of them require either no equipment or or mat and you can do them either at gym or at home or outdoor.
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Frequently Asked Questions
How many calisthenic exercises with mat for conditioning in lower back are there?
Now we have 4 such exercises in our Directory.
What muscles do these exercises target?
Most of the exercises work spinal erectors, abs, quadriceps, hamstrings and glutes.
Where can one do these exercises?
You can do most of these exercises either at gym or at home or outdoor.