Sport

6 back exercises at home

The back muscles are essential for supporting the front of the body, made up of the abdominals and core torso. In addition, this muscle group allows a good posture to reduce chronic problems, such as lower back pain. In this sense, it is very important to perform exercises to strengthen the back.

It’s easy to forget to work your back muscles during your home workout, as they’re out of sight and don’t draw as much attention as your abs or pecs. However, our rear supports the body when standing up, bending over or making any movement, so it is important to keep this area as strong as possible. Let’s see some back exercises for women or men.

1. Hip Hinge Restraint

This is one of the back exercises at home for beginners that does not require equipment to perform. First of all, you should stand with your feet shoulder-width apart. In this case, it is important to keep your knees slightly bent and your shoulders down, avoiding unnecessary tension.

Next, keeping your back arched, bend over until your torso forms a 45-degree angle relative to the ground. To achieve this pose, simply push your hips back as far as possible and lower your torso. When performing this movement, you must raise your arms until they are above your head.

2. Hollow Hold Exercise

This is one of the most effective exercises for the lower back, widely used both professionally and in rehabilitation areas , since it not only helps to strengthen the back of a man or woman, but also the abdominals and lower muscles. To start, you should lie on your back on the floor or on an exercise mat, with your legs extended and your arms above your head in a straight line.

Before starting the movement, it is important to ensure that your lower back is in contact with the ground. Then, you just have to push yourself up with your arms and legs, leaning on your lower back muscles. The body should rise to form at least a C for about a minute. Therefore, the shoulders and feet are suspended several inches above the ground in order to perform the exercise correctly. For best results, it is recommended to tighten the abdominals and glutes.

3. Squats

Squats allow you to work your glutes, legs, and abs . To perform it, we must position the upper and lower back isometrically, which can help us strengthen the spine and improve posture.

To perform it, you have to place your feet at shoulder level, then move your hips back and bend your knees to lower your torso. When you reach the bottom, it is recommended to pause for 2 or 3 seconds and then return to the upright position. This movement must be performed continuously for 1 or 2 minutes.

4. Plank with raised arms

Moving the extremities away from the core of the body makes this exercise a little difficult to perform at first, but it can be very effective when we manage to maintain the balance correctly, becoming one of the best exercises to strengthen the back and neck. In this sense, you have to make a plank with your body, keeping your arms straight and your hands in a straight line with your shoulders. As for the feet, they should be slightly wider than the hips.

Now, keeping your hips as tight as possible, raise one arm to shoulder height. It is important to stay in this position for a few seconds, then you have to return to the center and do the same with the other arm. This exercise can be performed in sets of 10 repetitions for greater effectiveness.

5. Leaning Row

It’s one of the most intense dumbbell back exercises, so you don’t want to use too much weight if you’re just starting out. In this sense, you have to stand with your feet hip-width apart and hold a light dumbbell in each of your hands. Now, you should lean forward by pushing your hips back at a 45-degree angle with the ground. It is important to keep your back straight and avoid bending it during the movement, to avoid injury. As for the hands, they should hang down along with the dumbbells, placing the wrists inward.

For the next move, simply pull the dumbbells up to the side of your ribs while simultaneously drawing your elbows back and keeping your arms pressed to your sides. Then, slowly lower the weights back to the starting position and come back up when your arms are in a straight line again. This is one of the best exercises for the lats and back, but it is recommended to do it for periods of 30 seconds to 1 minute to increase its effectiveness.

6. Dumbbell Reverse Fly

If you are looking for exercises to widen your back, you should know that this is one of the most effective ones, but you have to have enough strength in your arms , as you need to lift dumbbells away from your body without any support from your core. In this sense, you should stand up, place your feet hip-width apart and lean at 45 degrees from the ground, holding a dumbbell in each hand. Now, you just have to raise the dumbbells laterally to the sides until they reach the same height as your back and shoulders. This is one of the more complex upper back strengthening exercises, so it’s important to use a very light load the first few times.

Related Articles

Leave a Reply

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