15 MIN TONED BACK & CORE - No Equipment, No Repeat Exercises, Low Impact Home Workout
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- Опубликовано: 12 сен 2024
- 15 MIN TONED BACK & CORE workout to effectively tone and tighten your back, waist and abs! This is a great add-on workout to do at the end of your home workout routine. Grab your mat and let's do it!
▸ Muscles Worked: Back & Core
▸ Time: 15 Min
▸ Equipment: Bodyweight Only, No Equipment
Workout:
▸ 00:00 - 15:23 40 sec on, 10 sec off
Plank Row
Superman Pull Down
Low Plank - One Leg Hold Right Leg
Superman Lifts
Low Plank - One Leg Hold Left Leg
Reverse Snow Angels
One Arm Water Bottle Row Left Arm
One Arm Water Bottle Row Right Arm
Low Plank To Dolphin
Superman Alternating Arm Lifts
Side Plank Pull Down Right Side
Side Plank Pull Down Left Side
Plank Reach and Toe Touch Right Arm
Superman Pull Down + Lift
Plank Reach and Toe Touch Left Arm
Back Press
Back Press Hold
Low Plank Hold
Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.
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D I S C L A I M E R
If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.
This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.
I'm bringing SEXY BACK haha who's with me??? Let's crush this back & core workout together team! Let me know in the comments if you're joining in! Anna x
My back muscles are sooo weak ) Thank you very much Coach Anna for your useful workout 💐❤️❤️ Nastya 🤠
Yeah ! Very good exercices. Thank you Anna !
Loved the new moves
I love the creativity in your workouts. This is a keeper.
Hi girl,
I am left leg above knee amputee from INDIA,can you make a video on some cardio exercises involving upper body only or any exercise routine to maintain healthy body which any person wuth lower body deformation or disability can do
Thank you.
As a registered massage therapist, there’s so many times I have clients come in with low back pain because when they work their core they solely focus on their abdominals. This is a GREAT work out because it incorporates both your abs and lower/upper back which helps keep your body balanced and reduced the risk of muscles pulling your hips & spine one way or another. Highly highly highly recommend. Video saved and will be suggesting to clients!
Most trainers or programs that have abs workouts always do it in congruence with back exercises. People have to be careful since nowadays anyone can throw in exercise videos without education or the ability to educate others.
I'm glad you are tuned in and hopefully your patients can listen to your advice 😅❤
To everyone with skoliosis: THIS IS YOUR ROUTINE! So glad that you uploaded such a workout.
awww reading this makes me so so happy! 😍 I’m glad you enjoyed it!
You're so right!! I've been looking for a routine that would help build back strength where I could feel the muscles burn after and this is it!!
i feel like my supermans are wiggly due to this, any advice?
@@louisebuijs3221 it's probably because you have no lower back strength yet! (i am talking from my own experience, maybe it is not your case) :D
You know how much I love upper body, but especially back and core is something that I really like to train. It's not about the look you get from training this special area, it's the benefit of feeling strong and healthy, especially when you are working at a desk like me. My whole posture changes. I love the warm feeling in my back and shoulders now. Anna, that was really something that I needed. Thank you so much for that great workout ❤️❤️❤️
oh girl, thank you so much for your warm words and your positive feedback! I really, really appreciate it ❤️ you’re amazing!
I'm blown away at how controlled her every move is
Anna: stable as a stone
Me: vibrate like Nokia 1280
my journey for healthy back
day 1: I did this workout in the morning and repeated half of it in the evening and I feel really good and fresh! I make some exercises easier and have longer breaks because my muscles are weak so far. But I'm ready to make progress!
day 2: I did a part of workout in the morning
day 3: I did the workout and had a 5-kilometer walk after
I used to hate working out, but I hated the way I looked. And one day I discovered your channel and your journey. You motivated so much that I started to move my body every day. Of course I rest too. This workout was a real challenge, but we went through it together, and now that I made it several times, I feel so strong, workout after workout. Thank you for you work, Anna:)
Love it !! Can't wait!! Thanks Anna your workouts are literally the BEST ever. I do almost EVERYDAY..because I am addicted
Wow I’m smiling so much reading this! Thanks Janelle for your support - keep going girl 💪🏼😍
I’ve been with you for 11 months now and can’t believe the progress we’ve made on this old bod!! Thanks Anna 🙏🏽 for all you give!!💪🏽
oh wow, you can be so proud girl 😍🙌
@@growingannanas girl???? I am a 68 year old man!!! 🕺🏾
I’ve been doing these at home exercises for the past 2 years now, and i have to say i never saw that back press hold before and i absolutely LOVED IT!! it burned my shoulders, back and abs. glad that i clicked on this video. keep up the good work everyone xx
Been following the February Workout Plan. I'm going to start working out in 10 minutes and this will premiere exactly at the same time! So excited, Anna! 💃
Let’s go and smash it 🔥
Working out on your back on Fridays is always a gift. 🙏🏻
Thank you Anna, for such a providential calendar. ❤️
Good morning Anna😊The morning starts with your video, it's 4 a.m. and I'm ready for the day.🤸♀️😘
After weeks and weeks of daily sitting because of studying for my masters final exam, this is what my back needed 😁 thank you, your workouts really helped me stay quite fit and mentally sane even when most of my day was spent sitting and learning.
We did it! 🎉🔥
Thank you for ALL 🙏
Thank YOU for smashing my workouts!! 🙏🏼
Loosened my back after a long day of sitting at work and studying. ✅🙌🏻❤️
A closer camera is really perfect! Thanks you Anna for all the work you do for us! ❤️
Thank you for smashing it 🙌
This is maybe to much for many People but I think this is a good example of how back workout made it.
i think training the back is SO important, I LOVED it ❤️ ooooh and these songs on a friday felt like a party 😍
a little party and back workout never killed nobody 🥳🥳
Okay usually planks are literally so hard for me , I mean I literally gasp for air while doing them and after this workout the plank was so easy I didn’t even feel anything, thank you so much Anna! Keep it up Girl!!
I’m post surgery and this workout was perfect for me tonight. Thank you Anna ♥️
Thank you so much for posting this!! I'm gonna try working this into my routine, alongside the exercises my PT prescribed now that I'm done w/ my therapy. Since I'm disabled, I'm gonna take it slowly, but... This looks so promising!! I can't wait to have a stronger back. 💕
A challenging one again, as always! Thank you ANNA❤
Wooow. It was tough especially after a hard workout.
I smashed it very well 😂💪🏼
I noticed that i become stronger and stronger in every time i do your special workouts.
Thanks Anna for your great work and great positive energy
Love you 🌷🌸🌷🌸🌷🌸
how nice finally a new workout for the back !!! usually I did upper body plus back and I was a bit tired of repeating that circuit !!! I really like working my back! then there are also the abs !!! top!😍😍🔝🥰🥰💪🏻💪🏻💪🏻
Yay it’s long overdue I agree! Hope you enjoy this one Antonia 🥰🤞🏼🔥
@@growingannanas sure !! I will let you know! thanks anna ❤❤
Wow! That was a STRONG workout!! ✋✋✋✋
Wohooo I hope you enjoy the post workout high 😍💪
I've suffered from low back pain due to a lower back injury during volleyball last year. To develop this area of my body I've been trying to find a good exercise routine on RUclips, and this is by far the one that hits core and back equally. Fab workout
We like these short workouts, they supplement your longer workout very well. We did a weighted workout from a year ago and followed it up with this Back & Core. Thank you.
I absolutely love this workout! It makes fun, is challenging but not impossible to make. Thank you so so much Anna!
What a cool video to add after a cardio killer !!! Thank you Anna !
Merci Anna !!! Oui je t'ai rejoins pour ces 15 minutes BACK AND CORE !!! I love it !!! ❤️❤️❤️❤️
Thank you as always, Anna!! Great workout!
YEEES core and BACK! I’m definitely doing this 🥰
Yay! Thanks for spreading your motivation Maja 😍🙏🏼
loved this workout!! it was quick and effective🔥
there are many strange movements that are not boring thks u
Anna!! Dieses Workout hat mich total fertig gemacht! Ich dachte in der Mitte, dass ich es nicht schaffe, aber hab' ich! Ich bin so froh, vielen Dank für das Workout! (Sorry, wenn mein Deutsch nicht perfekt ist, ich bin kein Muttersprachlerin:)
I’ll be doing a 40 min workout from your channel while I wait for this one!
🔥🔥🔥
I needed back workout w/o weights. This is exactly what I looking for!!! thx Anna
you’re so welcome! Thanks for joining us today 😍
This video is very useful!😀
Thank you so much Anna! ❤❤❤
Can’t wait! That is just what I need 😍🌞♥️
Perfect 🙌🏼☺️
Love how you always switch it up with new exercises!! Thank you for the creativity that keeps us going!!
I love your workouts so much! I have posted about how much I love them so many times, and I love how I can them in my dorm room at college, especially because they do not make a whole lot of noise. I just knocked this one out and my arms and abs are on fire
Just finished! Thank you Anna for the amazing videos, ur truly an inspirational influencer and I’m beyond thankful that I found your channel ❤️
awww thank you so much, I really appreciate it 🥺❤️
It was great, quick and made me feel strong! Love it! Thank you, Anna!❤️
thanks so much for smashing it 💪
Love this playlist full of energy!
This one is kind of lovely-challenging one! Amazing!
I LOVE this soundtrack!
Thanks, Anna! Cool workout, cool playlist, cool start of the day!
thanks to much for your feedback, Lily ❤️ I really appreciate it
Love this short workout. You really feel the back and core.
see you on the matt , Anna! 😍😍😍
YES girl 🤗
I think I finally did the back press correctly bc I could feel it this time. 💪
Well-done! I've kept it longer introducing some stretching. Anyway thanks a lot for sharing 💜
This is such a great, efficient, quick and effective workout!! This will be part of my routine from now on. Thank you!!!
Could barely get through this! Definitely need to work on my back haha. Thanks Anna! I loved this
YES ! More back workout please
Very good toned back and core work out love it very much ♥️👍😂
Thanks so much for your feedback Keith, I really appreciate it 🥳
Slow and strong. Loved it. Thank you.
Only people who can carry their WHOLE BODY WEIGHT with their ONE ARM can do these exercises.
Loved every one of these 15 minutes! And the music was great 😊
omg, I just suggested more back workouts yesterdayyyy🤩🤩😍😍
😝🙌🏼🔥
Great workout Anna!!! You are the best!!! I love teamgrow!!!!
Hi! can you do some 30 min hard cardio hiit workouts with no rests plus with weights please?
Your balance and sturdiness is uhmazingggg!!
Thank you!😘😘
What's wrong? Your beautiful smile and energy seems off... I hope everything is good. I appreciate your hard work!🙌🙏
Delicious little work-out. Loved every second of it and some nice new exercises to isolate the back and Abs. Beautiful canapé to really get things going today. Thank you Anna.
thank you for smashing it today 🥳🙌
Thank you Anna! You has helped me to improve not only my body, but my confidence, so glad that I found you!!
Wish you always the best!
Pd: could you do more videos with mini bands?
I have been questioning if it's good to train with mini bands? Do you recommend them?
Some of these exercises are unique, good looking out!
Thanks so much for your feedback, I really appreciate it ☺️🙌
Probably late for this but I've been with you for more than 2 yrs now, the journey has had it's ups and downs and pushing through it with you Anna has been amazing, this workout is one of my favourites, quick 15 mins and slow burns does it all🙌, keep up the good work girl 🫶
More of this is needed😂❤
Mañana lista para está rutina gracias por tus entrenamientos Anna no sabes cómo me han ayudado te mando un abrazo 🤗❤️🇲🇽
Muchas gracias ❤️
Lets Go girl, youre amazing
awww you are! 🥰
DID IT!
Awesome back workout! Thank you
Excelente video, gracias Anna y gracias también por agregar solo melodías en algunos instantes del video .
1. whomever was aux lord for this 👌
2. The back hold is a new favorite, thanks!
Keep the back work out coming please!! Also workouts for hips.
More sweaty workouts coming ☺️💦
I’m excited waiting for you new job Anna, thanks for your effort, I love it 😻
reading this makes me so happy 😍🙌
hey! 666th thumb-up is mine :D Anna, you 're the best!
oh no, you are 😍🙌 thanks for your support!
Tomorrow later your workout anna beautiful day 🥳🌞
Great exercises for a good a mobility 👍🏻🙏🏻
This Was So Good . Loved It . Thnxs Anna . HV A Fabulous DAY .
Have the best day ever, too 😍🙌
Friday is done !!
wohooo happy Friday 🥳🙌
this was such a good workout omg you have the best workouts
oh i hate back exercises!!!!! but i did it... thanks anna
I like this, no impact and control on the burn
Feel the burn Camille 🔥🔥
This Home Workout is really great.
Dziękuję Aniu super ćwiczenia ❤
WHAT AN AWESOME WORKOUT FELT IT BURN IN THE BACK AND ABS!!! My fav❤️❤️ love you Anna
wohoooo core on fire 🔥🔥
Enjoyed this session
Yes! Baby, let's crush back together and make us more sweaty energy. Woohoo! See you on the mat tonight dear Anna ❤️ 😍
Woohoo love your motivation Adrian 😍 thanks so much
I loved this new work out!!
Thanks Anna, another great workout xx
Thanks girl 💜
Love this workout and the music is 🔥
Super abia aștept. O zi buna Anna.
Great workout!
Back hold ... Jesus... what are these 🤣🤣🤣 but great workout and really LOVED the music.
Thank you 10000000x
Lots of love xx
Thanks for smashing it Sarah ❤️❤️❤️
Quick and effective, loved it Anna, thank you❤️👍
You’re so welcome!! 🥳
Always looking forward to your videos
awww you’re the best! Thanks for your warm words ☺️🙏