How to get the perfect back workout.
Never allow your back to arch - the way to do is to get into a good position at the back of your buttocks, and then bring both your upper arms to the front of your chest, then push them down and into your buttock- don’t round your back.
If you feel the weight of your butt when you sit this can be a weight problem. In the next two exercises, your back is flat- keep your shoulders over the center of your back, and keep your head back and down. The idea is to keep your back flat on the ground. Then push off with your arms. The way to do it, is to get into a good position at the back of your buttocks, then you can bring both your upper arms to the front of your chest, then push them down and into your buttock. How to Do the Exercise: Lie on your back with your hands under your hips. Push up and up to your feet. Slowly lower your body (to the floor).
Repeat the exercise 3 times to 5 repetitions of each exercise on each side. You can start any exercise by either holding a dumbbell in front of yourself, or holding a dumbbell behind you. Hold the dumbbell in front of your chest, in front of your heart- this is the starting position for every exercise. When you finish a set, rest. When you start a rep, lower the dumbbell back and keep it down for three to five seconds. When you get down to the bottom of the movement, rest briefly in the bottom position, then lift back up to the top position. The second step is to stay down and to move back up when you get down to the top position. The third step is to take a rest on the floor.