Belly Back Raises

Workout Type:

Core

Difficulty Level:

Beginner

Equipment needed:

None

Malin Malle Jansson

How To Do Belly Back Raises

Belly Back Raises are a simple bodyweight exercise that target the lower back, glutes, and core. They are performed lying face down, which makes them beginner friendly and easy to control. This exercise helps build strength and awareness in the posterior chain. Proper form is important to protect the lower back and ensure the right muscles are doing the work.

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Step-by-Step Guide to Properly Execute Belly Back Raises

Starting Position

Lie face down on the floor with your legs straight and feet hip width apart. Place your arms by your sides or lightly behind your head. Keep your forehead close to the floor and brace your core gently.

Lifting Phase

Slowly lift your chest off the floor by tightening your lower back and glutes. Keep your neck neutral and your gaze down toward the floor. Your legs should stay on the ground unless you are doing a harder variation.

Lowering Phase

Lower your chest back to the floor in a slow and controlled way. Do not relax completely at the bottom. Maintain light tension through your core and back.

Finishing Position

Finish with your chest lightly touching the floor, body long and relaxed but still controlled. Reset your brace before starting the next repetition.

Belly Back Raises Workout Plan for All Levels

Beginner: 2 sets of 10 to 12 reps, 2 to 3 minutes rest, 2 times per week
Intermediate: 3 sets of 12 to 15 reps, 2 to 3 minutes rest, 3 times per week
Advanced: 4 sets of 15 to 20 reps or 20 to 30 second holds, 2 to 3 minutes rest, 4 times per week

What Are The Benefits Of Belly Back Raises

• Builds strength in the lower back
• Improves posture control
• Supports core stability
• Helps reduce injury risk when done correctly
• Easy to scale for different levels

Common Mistakes to Avoid

• Overextending the lower back: Lifting too high can place stress on the spine
• Pulling with the neck: Keep the neck neutral instead of looking forward
• Rushing the movement: Fast reps reduce muscle control and benefit

Similar Exercises To Try For Your Workout

• Superman Holds
• Bird Dog
• Reverse Plank

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Malin Malle Jansson

I’m Malin "Malle" Jansson, a two-time world champion and multiple-time Swedish national champion in freestyle calisthenics. As a calisthenics coach and athlete with over 10 years in the sport, I’ve trained hundreds and competed worldwide, proving that women can achieve elite strength through calisthenics.

FAQ About “Belly Back Raises”

How many reps of belly back raises should I do?

3 sets of 12-15 reps. Keep each rep slow and controlled, about 2 seconds up and 2 seconds down. Rushing these defeats the purpose. If 15 reps feels easy, hold the top position for 3 seconds each rep instead of adding more reps.

Why does my lower back cramp during belly back raises?

You're probably overextending at the top. Don't arch your back as high as possible. Lift until your chest is a few inches off the ground and stop there. The goal is to engage the lower back, not compress it. Also make sure your glutes are firing, not just your back.

What's the difference between belly back raises and superman holds?

Superman holds are isometric, you hold the top position. Belly back raises are dynamic, you lower and lift each rep. The raises build more muscular endurance because of the repeated contraction. I usually program both, holds for stability and raises for strength.

Are belly back raises good for fixing lower back pain?

They can help if the pain is from weak posterior chain muscles. But don't use them if you have a disc issue or sharp pain. Start with 2 sets of 8 reps and see how your back feels the next day. If it's better, slowly increase. If it's worse, stop and see a physio.

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FAQ About “Belly Back Raises”

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