4 Must DO Body Weight Back Exercises
There is nothing that can outdo the benefits of a strong back.
Having a strong back means that your body is well supported and you have the right posture. Most people, however, fail to put much effort into back exercises because they believe they need very sophisticated machines that are only available at the gym. Remember that a majority of fitness enthusiasts are also working to earn a living, and going to the gym regularly might not be a viable option. This explains why back workouts remain unexplored despite their many benefits.
Most people, fail to put much effort into back exercises because they believe they need very sophisticated machines that are only available at the gym.
You cannot manage other bodyweight exercises if you do not have a stable core.
A stable core can be achieved by working out your back and abs consistently. With a well-worked outback, you should be able to stand for long periods and carry heavy luggage, because your core can handle this. The best way to know that your back is not in good shape is when you get exhausted after standing, or you feel like your back is breaking when lifting heavy loads. If this is you, we are here for you. To guide you on simple exercises that you can do from home and develop a stronger core.
You need to understand that you can have your back exercises anywhere without the help of any machines.
In the same way that you can wake up in the morning and go for a run, you can also do your back exercise in the comfort of your home.
Your consistency and whether you are doing it the right way will determine the level of effectiveness. Well, you might need a few types of equipment like resistance loops, which is not bulky and does not cost much.
One of the effects of not having a strong core is frequent back pains, which get worse with age. This is because the bones at the back degenerate as you age.
The back pains, especially in old age, are mostly confused for arthritis.
The degeneration is heightened by poor posture and is responsible for other issues around the back area, such as neck pain. Parents are therefore urged to ensure their children maintain good posture from an early age to minimize the risk of back complications later in life.
Below are a few simple bodyweight back exercises that you can do in the comfort of your home.
Despite the name, this workout has nothing to do with you becoming a superhero. The name is derived from the position you hold, which looks like superman flying.
The superman workout mainly targets a group of muscles known as erector spine, which exist from just below the skull to the slightly above the pelvic bones.
First, you will be required to lie flat on your tummy on a flat surface. You will need an exercise mat so that the floor doesn’t make you uncomfortable. You should then raise your legs and arms concurrently. You should look like you are attempting to fly.
To achieve the right position, you will engage your glutes.
Hold that position for about 4 seconds, then lower your body down slowly. Repeat the process 15 times. For the best results, you should raise and lower your body in a controlled motion, exhale while going up, and inhale while going down. You should also stretch your body and ensure your neck is aligned with the spine.
Done with consistency, superman workout will give you a strong core, which includes the back and abs muscles. Back pain for you will be a thing of the past, and your posture will improve a great deal.
Plank is an age-old bodyweight workout that has stood the test of time.
This is because planks are convenient and practical. They need very little time, but the results are awe-inspiring. Doing planks consistently will help you develop a stronger back. The best thing with planks is that it does not exert excessive pressure on the hips and spine. Besides a stronger upper back, this exercise will also leave you with a good posture and a high metabolism rate.
First, you will lie on an exercise mat on your stomach. You then bend your hands such that your forearm is supporting you and your elbow is at a 90-degree angle.
Stretch your legs towards the back such that your toes are touching the ground. Your body should be parallel to the floor for best results. Do ten counts, which you can increase with time.
3. TRX Row
The TRX row is a strength workout that is aimed at stabilizing the upper back. It is the most recommended exercise for sports players such as golfers who need a strong back. While it is beneficial for the back muscles, TRX row also strengthens grip, abs, and shoulders.
For this exercise, you will need a resistance band with handles, hooked at a slightly higher position than your body. Hold the handles in the respective hands and without moving your feet, pull your torso backwards, against the band’s resistance. Move back as far as the resistance band can allow, and then go back to the starting position. Do ten reps, but be sure to increase with time.
When done correctly, push-ups will leave you with a stronger lower back and abs. This exercise will help you eliminate lower back pain even in old age. Just like all other exercises, consistency here is key. The best thing about push-ups is that you can pull them off anywhere, even on the roadside. You, however, need to learn how to do them correctly, because failure to do so will leave you with more injuries.
The first step in doing push-ups is to kneel and put your feet together. Place your palms on the ground with your fingers facing the front. Raise your body such that it assumes a plank position. With your head and spine aligned, push your body towards the ground slowly. Go down until your chest touches the ground. As you move downwards, your elbows are also folding. Start raising your body until you get back to the starting position. Do five reps for a start, but increase the number as you get used.
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