5 Exercises To Strengthen Your Back Muscles
The back muscles are responsible for supporting the spine and are also very important for whole body posture.
The back muscles extend from the neck to the buttocks area and are used in movements throughout the day.
Unfortunately, they are quite susceptible to injury and pain, firstly because they are used a lot, but also because they suffer easily from stress and poor posture.
Back pain is very common and has become a major cause of mobility impairments for people of all ages.
For this reason, it is important to exercise your back muscles regularly with activities that help them relax and increase muscle endurance.
In this article, we want to share tips for making easy movements to get your back muscles strengthened at home. Try it today!
1. Weightlifting
Weightlifting is a strengthening exercise for the upper body and contributes to the reduction of back pain.
They help get the shoulders, arms and lower back to work properly, and increase the durability of these areas and thus prevent injuries.
How is this business done?
- Lie on your stomach, for example, on a yoga mat. Keep your feet on your feet and toes and place your palms on the floor. Spread your arms wide. Lift your body into the air.
- Tighten your abdominal muscles and make sure your back is straight before you start doing weights.
- Then lower your chest as if you were going to touch the floor until your elbows are aligned with your shoulders.
- Return to starting position and do 8-10 push-ups.
- Make three sets.
2. Squats with one and two legs
The squat is a firming and strengthening movement that works first, training the buttocks and legs, but also benefiting the back.
In this case, we recommend starting with a traditional two-legged squat, and then as you develop, try squatting on one leg as well.
How is this business done?
- Stand with feet shoulder-width apart.
- Bend your knees as much as possible and squat. Make sure your knees don’t go over the limit of your toes, i.e. push the back as far back as possible.
- Make sure your back is straight at all times. Return to starting position.
- Do 10-12 reps for three sets.
- Once you control the movement, try doing it with just one foot.
3. Knees to chest
This easy exercise helps strengthen the pelvic area and is also good for the abdominal muscles.
How is it done?
- Lie on your back on the mat so that both feet are hooked and your hands are on your sides.
- Then lift your knees to your chest and grab them.
- Keep your back stiff and try to hold this position for 10-12 seconds.
- Return to starting position and repeat exercise 3-4 times.
4. Superman
A superman is an exercise that requires quite a bit of coordination and physical strength.
It focuses on the muscles of the back, but also the abdomen, buttocks and legs.
In fact, it is an ideal exercise to improve balance and blood circulation.
How is it done?
- Stand on the mat of the four-container, support your body on the palms and knees.
- Then extend your right arm long forward and your left leg long backward.
- Hold the position for 3-5 seconds, return to the starting position, and then repeat with the opposite hand and foot.
- Do 8-10 reps on each side, for three sets.
5. Lifting forward
These dumbbell lifts strengthen your upper body – your back, arms and neck area.
Dumbbells or some type of heavy items should be taken to help, as this is important for firming and strengthening muscles.
How is it done?
- Stand with your back straight and feet shoulder-width apart, knees slightly hooked.
- Hold light weights in each hand and raise your arms straight up and forward until they are straight in front of you.
- Slowly lower your arms again.
- Do 12 reps for three sets.
Are you ready to try these easy moves now? If you haven’t yet made it a habit to spend a few minutes a day strengthening your back, but you’ve noticed this area needs improvement, we recommend this workout. With handy and fast movements, you can start improving your back condition without difficult training programs.
