Back Extension And Twist

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The Back extension and twist workout primarily targets the lower back and obliques using bodyweight exercises.

Bodyweight exercises such as back extensions and twists are employed to strengthen and tone the targeted muscles.

While the workout may also engage secondary muscles, the focus remains on the lower back and obliques.

Lie face down on a mat with your legs extended and your arms straight out in front of you.
Engage your core by pulling your belly button in towards your spine.
Slowly lift your upper body off the mat, keeping your neck in a neutral position.
As you lift, squeeze your glutes and lower back muscles to engage them.
Hold the lifted position for a moment, then slowly lower your upper body back down to the mat.
Repeat the lift and lower motion for the desired number of repetitions.

Start by lying face down on a mat, with your hands behind your head and your legs extended.
Engage your lower back and obliques by contracting your core muscles before lifting your upper body off the mat.
Keep your neck in a neutral position, avoiding any strain or excessive tension.
As you lift your upper body, exhale and twist your torso to one side, aiming to touch your opposite elbow to the opposite knee.
Inhale as you return to the starting position, and then repeat the twist on the opposite side.
Perform this exercise with control and focus, aiming for 10-12 repetitions on each side.