Seagulls an effective exercise for targeting the upper back

Seagulls are an effective exercise for targeting the core, upper back, and rear deltoid muscles. To perform them, start in a plank position and lift one arm out to the side, parallel with the body, holding for a few seconds before returning to the plank position. Repeat on the other side, ensuring that your hips remain square to the ground throughout the exercise.

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Reverse plank kicks - let's lower body burns

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To perform reverse plank kicks, start seated with your hands slightly behind your hips, fingers pointing forward, and legs stretched out in front. Elevate your body by engaging your core, holding yourself off the ground. Contract your lower abdominal muscles, then raise one leg to about a 45-degree angle before lowering it back to the floor. Alternate between legs to complete one repetition.

Slow climbers - build strength and lower body

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Slow climbers are an effective lower body strength exercise. To perform them, start standing with your feet shoulder-width apart, then get into a squat position, keeping your body low. Begin to walk forward in this squat position for several steps and then walk backward to the starting position, maintaining tension in your leg muscles throughout.

Leg raised push ups

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Leg raised push-ups are an advanced variation of the traditional push-up exercise that adds an extra challenge to your core and upper body muscles. To perform leg raised push-ups, begin in the standard push-up position but with your feet elevated on a stable surface like a bench or step. This modification increases the difficulty of the exercise, requiring more strength and stability in the upper body and core muscles, making it an excellent choice for those looking to intensify their push-up routine.

Sit outs - improve your agility and mobility

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Sit-outs are an exercise that starts in a high plank position with an engaged core for a stable base. You rotate your body to one side, lifting the inside hand up and bringing the outside foot through until you are fully extended, and then return to the high plank position before repeating the movement on the opposite side.

Hip Rotation

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Hip rotations serve as a valuable core conditioning exercise. To perform hip rotations, commence in a standing position with slightly bent knees, and ensure your feet are firmly planted on the ground, ideally spaced at approximately one and a half shoulder widths apart, or to your comfort. Engage your core by pulling in your stomach. Begin the movement by rotating the trunk from your hips while keeping your arms fixed in place, ensuring your head turns in unison with your torso throughout.

Seagulls an effective exercise for targeting the upper back

More like this:

Reverse plank kicks - let's lower body burns

Slow climbers - build strength and lower body

Leg raised push ups

Sit outs - improve your agility and mobility

Hip Rotation

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