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”

Is this exercise good for beginners?

Yes, this exercise is good for beginners. It uses your own body weight and is done on the floor, which makes it easier to control. You can start by lifting your chest and legs just a little bit. As you get stronger, you can lift higher and hold the position longer.

Can I modify it if it's too hard?

Yes, you can make it easier. You can lift only your chest or only your legs instead of both at the same time. You can also keep your hands on the floor to help with balance. Resting more between sets can also help.

How long will it take to see results?

Most people feel stronger after a few weeks of doing this exercise regularly. If you do it a few times each week, your back and core muscles will slowly get stronger. Seeing clear results can take about 4 to 6 weeks.

Should I feel it in a specific muscle?

You should feel this exercise mostly in your lower back and upper back muscles. You may also feel your glutes and core working to help hold your body up. You should not feel sharp pain. If you do, you should stop and rest.

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FAQ About “Belly Back Raises”

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