Beginner Back Strength Circuit

Lift the chest, arms, and legs, sweep the arms toward the feet, then lower.

From a knees-down forearm plank, press the hips back and up, then return.

Reach the arms overhead in an O and use a small controlled prone lift.

From a knees-down high plank, alternate marching one hand forward without rocking the hips.

Lift gently from prone and circle the arms forward and back like a butterfly stroke.

From a knees-down plank, glide the shoulder blades together and apart through a small range.

From prone, sweep the arms and legs outward and back like a reverse snow angel.

Use a knees-down plank and alternate between forearms and hands.

From prone, lift the opposite arm and leg, pause, lower, and switch.

Hold a small prone lift with the glutes engaged and the neck long.

Use a knees-down push-up, row each arm, then finish with a small prone W lift.

Use the low knees-down plank modification and pulse the upper body only if controlled.

Hold a knees-down high plank and rock the body gently forward and back.

Press into reverse tabletop, pause briefly, and lower with control.

From reverse support, bend the elbows slightly and press back up.