Teragawa says this exercise works the lower back.
- Stand with feet hip-width apart, soft bend in knees.
- Hands behind head, elbows wide.
- Spine long, core engaged.
- Hinge at hips.
- Keep back flat, bring chest parallel to floor.
- Engage glutes, rise back up.
Teragawa also likes this move to engage shoulders.
- Begin in downward-facing dog yoga pose, hands slightly wider than shoulders.
- Slightly rotate hands in. Relax head.
- Bend elbows to tap the top of your head to floor.
- Push away from floor, straighten arms.
Pilates instructor Gia Calhoun likes this move to strengthen the back.
- On stomach, arms at sides, feet hip-width apart.
- Pull abs in, imagine navel lifting off mat.
- Lift chest, shoulders, head off mat.
- Lift arms off floor, reach toward toes.
A plank is basically the top of a push-up, Calhoun says. Bonus: The pose counteracts slouching.
- On all fours, extend legs behind you.
- Tuck toes, lift knees off mat.
- Lengthen your spine, tighten core.
- Engage and lift quads, thighs, heels.
Hold for 30 seconds.
This exercise targets the entire back of your body, Calhoun says.
- On back, knees bent, feet flat on floor, arms at sides.
- Press into feet.
- Lift pelvis off floor.
- Straight line from knees to hips to shoulders.
- Roll back down.
Coach Shelby shares how to do this on a machine to work your lats.
- Sit on bench, grab bar with arms overhead.
- Sit tall, lean back slightly at hips.
- Tuck elbows, bring bar down to chest.
- Stay seated, shoulders down.
- Pause. With control, reverse the movement.