8 bodyweight back exercises to stay flexible and strong

8 bodyweight back exercises to stay flexible and strong | XpertsReviews.com

Bodyweight back exercises don’t require a gym or equipment. Simply use your body weight as resistance to build back muscles. So, try these exercises to train your back at home.

Bodyweight back exercises should be part of your fitness routine, especially if you don’t want to end up with back pain. It is a common health problem caused by prolonged sitting and a sedentary lifestyle. Any type of physical activity is good for your health, but if you choose exercises specifically for your back, you will not have problems with back pain. When doing a back workout, be sure to focus on exercises that target muscles like the latissimus dorsi, trapezius, and rhomboids. You don’t need dumbbells, barbells, or any other gym equipment to do these exercises. You can easily train your back right in your own living room!

A sedentary lifestyle is often associated with many health problems, including back pain. During a September 2024 study published in the BMJ openIt has been found that reducing sedentary behavior by 40 minutes per day can help relieve back pain. Half of the participants increased their moderate to vigorous physical activity by 20 minutes per day for six months. They noticed a smaller increase in back pain compared to other participants who continued their sedentary behavior.

This study highlighted the importance of physical activity in reducing or preventing back pain. While there are many exercises to strengthen the back, focus on bodyweight exercises.

What are bodyweight back exercises?

Bodyweight exercises are movements that involve using a person’s weight as resistance instead of gym equipment. Such exercises can improve fitness and endurance, according to Harvard Health Publications. “When it comes to bodyweight back exercises, these are workouts that target the back muscles using only the person’s body weight as resistance, without the need for equipment like dumbbells or machines,” says fitness expert Yash Agarwal.

You may also like

Best muscle groups to train together: know the best exercises
Do bodyweight back exercises
Prevent back pain by doing bodyweight back exercises. Image courtesy: Adobe Stock

They use the following muscles:

  • The latissimus dorsi (Lats) is the largest muscle in the back, crucial for movements like pulling and lifting. Strong lats improve upper body strength.
  • Trapezius (Traps) supports neck and shoulder movements and helps with posture.
  • The rhomboids are located between the shoulder blades and help retract the shoulder blades. Strong diamonds prevent rounded shoulders.
  • The erector spinae runs along the spine and contributes to spinal extension, posture, and stability.

“The core muscles (obliques, rectus abdominis and transversus abdominis) are also used during many back exercises for balance and stability,” explains the expert.

Bodyweight back exercises to do at home

Here are some back strengthening exercises you can do at home:

1. Inverted lines

  • Lie under a sturdy table.
  • Grasp the table and pull your chest towards it then lower it.
  • Do three sets of 8 to 12 repetitions.

2.Superman

  • Lie face down on the floor with your arms outstretched. Like your arms, your legs should be extended in front of you.
  • Pull your abs away from the floor and toward your spine.
  • Use your back muscles as well as your glutes to raise your arms and legs simultaneously.
  • Hold this position for five seconds then return to the first step of the Superman exercise.
  • Do at least three sets of 15 seconds.

3. Plank to do push-ups

  • Get on all fours in a forearm plank position with your elbows down to the floor.
  • Keep your hips still while engaging your core. Push up on one of your hands and hold it where your elbow was.
  • Do the same with your other hand, then lower back down to your elbows.
  • Do three sets of 12 repetitions.

4. Reverse the snow angels

  • Lie on your stomach and face down on a mat. Your arms should be extended above your head and your fingertips should be facing the wall in front of you. Your thumbs should be pointing toward the ceiling of your room.
  • Squeeze your inner thighs while engaging your core and glutes.
  • Slowly lift your head, then your shoulders and chest off the floor while keeping your chin slightly tucked and your eyes focused on the floor.
  • Bring both arms toward your hips from an overhead position and let your shoulders rotate then face the ceiling as your arms reach your hips.
  • Bring your arms to a vertical position.
  • Do three sets of 15 repetitions.

5. Glute Bridges

  • Lie on your back with your knees bent and shoulder-width apart, and your feet flat on the floor.
  • With your open palms facing the ceiling, lay your arms flat on either side of you.
  • Lift your hips while engaging your glutes until your torso forms a straight line from your shoulder to your knee.
  • Squeeze your glutes firmly and hold for five seconds.
  • Return your hips to the floor, but don’t release tension in your glutes.
  • Do three sets of about 15 repetitions total.

6. Reverse plank

  • Sit on the floor with your legs extended in front of you and your palms on the floor.
  • As you press into your palms, lift your hips and chest as much as possible.
  • With your eyes facing the ceiling, point your toes and keep your legs and arms straight.
  • As you tighten your core, bring your belly button toward your spine and hold this position for 10 seconds.
  • Return your hips and chest to the floor.
  • Do three sets of 30 seconds.
A woman prepares for the Bear Crawl
The bear crawl is a good bodyweight back exercise. Image provided by: Freepik

7. Bear exploration

  • To do the bear crawl, start in a push-up position with your hands under your shoulders, your core engaged and your feet hip-distance apart, heels off the floor.
  • Using your hands and legs, crawl forward, but don’t let your knees touch the ground.
  • Do three sets of 20 to 30 seconds.

8. Bird dog exercise

  • Get on all fours to do the bird dog exercise. Your knees should be under your hips and both hands under your shoulders.
  • While extending your right leg behind, take your left arm in front, but do not arch your back.
  • As you engage your core and glutes, lower your arm and leg, then repeat on the other side.
  • Do two sets of 10 repetitions.

Bodyweight back exercises can strengthen your back without using gym equipment. But don’t do these exercises if you have a back injury or shoulder and neck problems: these exercises could cause strain and make the situation worse for you.

#bodyweight #exercises #stay #flexible #strong

Comments

No comments yet. Why don’t you start the discussion?

Leave a Reply

Your email address will not be published. Required fields are marked *