Hi, I'm Amber Nimedez for LIVESTRONG.COM, and today I'm going to teach you a few back exercises for beginner triathletes. The first one, you're going to go onto your stomach and we're going to do superman's. So, lay down on your stomach, head down and you're going to lift up your chest and your legs and release. You'll feel your back muscles working and you want to do this about ten times. The next exercise, you're going to go onto your back; you're going to widen out your knees and your feet about mat width distance apart and you're going to drop your knees over to the right side, bring them up and over to your left. And so, this is actually massaging your lumber spine, your low back, all the muscles that you just worked in the superman's. So, every time you want to strengthen the muscle, you should also stretch. And then the last exercise for your back, you're going to roll around to your side, 90 degree angle and with your legs, hands right on top of each other and you're going to open up your upper back like a book. And one of the most important things in this exercise is that you want to keep your knees stacked up on top of each other. You don't want it to slide back. So, keeping the knees stacked up on top of each of each other, you can place your hand there to remind you and then just exhale and let your left arm fall as closely as possible to the floor. And this really opens up your upper back and your mid back and your chest. Close it up after about a minute and repeat to the other side. Lie down on your back, palms facing up, you're going to close this off with a few pelvic tilts. This is to bring your hips and your back into alignment. And those are a few back exercises to really help a beginner triathlete. I'm Amber Nimedez for LIVESTRONG.COM.