For you who love to exercise and strengthen your muscles ready here this guide with directions to perform gymnastic exercises designed to strengthen and stretch your back muscles. What are you waiting for? Get started now, are very simple!

Lie down, bend your knees held by the hands, back firmly pressed against the ground, bring the knees to the sternum with suspension movement and exhale, inhale resting his feet on the ground, keeping your knees bent and bringing your arms along the body, exhale and shuffle ground stretch your legs and extend throughout the body very slowly, breathe a little inflating the abdomen, breathe by rotating your pelvis slightly forward so that the abdomen is flat; crawling with feet on the ground return to the starting position . Repeat the exercise 5 or 6 times.

back-muscle

Lie down, legs slightly bent, place hands on one knee and bring it closer to the abdomen collegian, and then, holding this position, rotate to the left and to the right foot six times. The exercise is repeated with the other leg 5 or 6 times. Then again lying down, arms slightly spread apart, knees bent, lift your feet off the ground and straighten one leg after the other to the team with the sole of the foot toward the ceiling 10 times, then bend both legs and resting his feet on the ground, slip with his feet stretched out his legs, relaxing.

Lie down, arms slightly spread apart, knees bent, feet off the ground, inhale lifting your legs together and lay them out with the sole of the foot at the top Exhaling return to the starting position and repeat the exercise 6 times. Then again lying down, knees bent, feet flat on floor, arms slightly wide, inhaling raise one leg and bring the thigh to the abdomen collegian, then roll it up Exhale and return to starting position Perform the exercise with the ‘other leg and repeat 6 times.