Introduction: You can build your back at home without any expensive gym membership. These 15 exercises are a great way to start.
Most people think that in order to have a strong back, they need to join a gym and purchase an expensive membership. However, this is not the case. There are many exercises that can be done at home without any special equipment that will help build your back muscles. In fact, these exercises are so effective that they can even help correct posture problems.
The first exercise is called the superman stretch. To do this exercise, lie flat on your stomach with your arms and legs stretched out in front of you. Hold for five seconds then relax. Repeat 10 times. This exercise helps strengthen the lower back muscles as well as improve flexibility.
The second exercise is called the bridge pose yoga position . To do this position, lie flat on your back with feet flat on the ground and shoulder-width apart, knees bent to 90 degrees . Drive through your heels while lifting your torso and upper legs into the air until you form a straight line from shoulders to knees (or as close as you can get). Hold for 5–10 seconds before lowering yourself slowly back down . Bridges work all of the major muscle groups in your posterior chain—hamstrings, glutes , abs , spinal erectors —and force them all to work together synergistically . Do 3 sets of 10 reps every other day..This yoga position helps increase strength and flexibility in the hamstrings , glutes , abdominal muscles , and spinal erectors . It also improves coordination between these muscle groups ..
My favorite exercises for building strength in my lower back is deadlifts. Deadlifts are great because they work not just our lower backs but also our hamstrings quads – pretty much everything from our waist down! They’re simple enough: stand with feet hip-width apart holding a weight (or barbell) close to shins ; hinge at hips until barbell reaches mid-shin ; drive through heels return upright; repeat. Do 3 sets of 8 reps every other day.
One of the most popular back exercises is the headstand. This exercise can be done in a variety of ways, including using a wall for support. To do the headstand, put your hands on either side of your head and lift yourself up until your body is in a straight line and your chin is above your hands. Hold the pose for a few seconds before lowering yourself back to the ground.
2. Downward Dog
In order to improve your back health, it is important to perform exercises that target the muscles in your back. One of the best exercises for building your back is called Downward Dog. To do this exercise, you need to lie down on your stomach with your hands spread wide and feet flat on the ground. From here, lift your upper body up by pushing through the heels of your feet and arching your back so that you are in a straight line from shoulders to tailbone. Hold this position for a few seconds before slowly lowering yourself back to the starting position. Repeat this exercise for 10-15 repetitions per session.
The Cat-Cow exercise is a great way to improve your back health. It is an easy to perform exercise that can be done at home. The exercise involves lying on your back with your palms flat on the floor and your legs bent so that you are in the “cow” position. Then, lift your head and shoulders off the ground and slowly lower them back down. Repeat the motion 10 times. This simple exercise can help improve your overall back health and posture.
Bridge is a great exercise to strengthen the back. It requires you to use your whole body and is a great way to get your heart rate up. Here are some exercises you can do at home to build your back:
- Bridge with a partner: Start by lying on your back on the floor with your legs stretched out in front of you and your partner standing behind you holding onto one of your ankles. Your partner then raises both of your legs up until they are straight, and then lowers them back down towards the floor. Repeat this motion for 10 reps each leg.
- Bridge with weights: To do this exercise, start by lying down on the ground with feet flat on the ground and hands behind your head, like in position A in the image below. Then, lift your hips and torso off the ground, extending your legs straight. Hold this position for 3 seconds, and then slowly lower them back down to the starting position.
- Bridge with a resistance band: This is a variation of the bridge that is perfect if you don’t have access to weights. To do it, tie a resistance band around a sturdy post or railing and lie down on top of it with your feet hanging over the side. Then, raise your hips and torso off the ground until your arms are parallel to the ground, and then slowly lower them back down to the starting position. Do 10 reps each side.
- Bridge with stairs: If you have access to stairs or an incline, this is another great exercise for building back strength. Start by standing on the first step of a staircase, with your feet shoulder-width apart. Then, slowly lower your body down the stairs until your thighs and torso are resting on the step below, and then raise yourself back up to the starting position.
- Side plank: This is a great exercise for improving your balance and core strength. Start by lying facedown on the ground with hands flat on either side of your body, fingers pointing toward the floor. Then lift your hips off the ground and hold them in this position for 3 seconds before lowering them back down. Do 10 reps each side.
- Bridge with a resistance band: If you don’t have access to weights or stairs, you can still perform this exercise by tying a resistance band around a sturdy post or railing and lying down on top of it with your feet hanging over the side. Then, raise your hips and torso off the ground until your arms are parallel to the ground, and then slowly lower them back down to the starting position. Do 10 reps each side.
- Seated plank: Start by sitting with your feet flat on the ground, legs bent at a 90-degree angle. Place palms flat on floor in front of you, shoulders pressed toward heels, and hold for 3 seconds before slowly lowering body back to start position. Do 10 reps each side.
- Russian twist: This is an advanced exercise that will challenge your core strength and balance. Start by standing with your feet shoulder-width apart, arms extended straight out to the sides like airplane wings (you can hold weights in each hand if you’d like). Keeping your back straight, slowly turn to the right, then to the left, keeping your core engaged throughout the movement. Do 10 reps on each side.
- Side plank: Start by lying faceup on your side with hands flat on the ground next to you, legs bent at a 90-degree angle. Place other hand flat on top of your shoulder for balance and hold for 3 seconds before slowly lowering body back to start position. Do 10 reps each side.
- Swiss ball crunch: Lie down on your back with feet flat on the floor and Swiss ball placed in between your knees (or press it against chest). Place palms down and crunch ball towards spine as far as possible before returning it to starting position. Do 20 reps.
5. Triceps Dip
The Triceps Dip is a great exercise to build your back. To do the Triceps Dip, stand with your feet hip-width apart and your hands at your sides. Bend at the waist and lower your body towards the floor until you are in a quarter squat position. Push yourself up from the quarter squat position and repeat.
Push-Up is a great exercise to build your back. Begin by positioning yourself on the floor with your hands shoulder-width apart, legs bent, and feet flat on the floor. The key to a good Push-Up is keeping your back straight and avoiding any arching in your back. Slowly lower yourself towards the ground until your chest touches the earth. From this position, press up and return to the starting position.
1. The Jackknife is a great exercise to build your back. It is a compound exercise that targets the entire back region, including the lower, middle, and upper back muscles. To do the Jackknife properly, start with your palms flat on the ground next to each other and your legs together. With your core engaged, slowly lift one leg up until it is in line with your torso and then lower it back down to the ground. Repeat on the other side.
The plank is a great exercise for the back because it strengthens the core muscles and the shoulder muscles. To do a plank, lie down on your back with your feet flat on the ground and your hands resting on your thighs. Contract your abdominal muscles and hold this position for as long as you can.
9. High Knee Stand
There are many exercises you can do to improve your back. One of the best exercises for your back is the High Knee Stand. This exercise helps build strength and flexibility in your back muscles. To do the High Knee Stand, stand with your feet shoulder-width apart and hip-width apart. Bend your knees so that you are sitting on top of them, then lift both your legs up until they are straight. Hold the position for a few seconds, then slowly lower both legs back to the ground. Repeat the exercise several times, gradually increasing the number of repetitions you do each time.
10. Half Moon Sit-Up
Half Moon Sit-Up is an ideal exercise to build your back at home. To do Half Moon Sit-Up, sit on the ground with your feet flat on the floor and your knees bent so that your thighs are parallel to the floor. Pull your shoulder blades down and back and press your heels into the floor. Lean forward until you feel a stretch in the front of your torso, then slowly return to sitting position. Repeat the exercise several times.
11. Handstand Push-Up
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When it comes to back exercises, one of the best ways to tone and strengthen your back is by doing handstand push-ups. Handstand push-ups are a great way to target your upper back, chest, and shoulders. To do handstand push-ups correctly, start by standing with your feet hip-width apart and shoulder-width apart. Place your hands on the ground at shoulder height, just outside of your toes. Now slowly lower yourself down towards the ground until your hands are close to the floor. Be sure to keep your body stable and straight throughout the exercise. Once you’re in position, press up through your hands and return to standing position.
12. Chair Dip
Chairs are great for dips because they give you a lot of support. If you want to do chair dips, start by sitting in a chair with your feet flat on the ground and your hands resting on your thighs. Bend your knees so that your thighs are parallel to the floor and slowly lower yourself towards the ground until your chest is touching the seat. Use your abs to push yourself back up to the starting position.
13. One Leg Up the Wall
When it comes to back exercises, One Leg Up the Wall is a great way to start. This exercise can be done at home with little equipment. The key is to make sure that you have a sturdy surface to stand on so that your balance is correct. Once you have the basics down, you can experiment with different variations and intensities.
14: Mountain Climber
Mountain climbers are a great exercise to help build your back. To do this exercise, find a sturdy staircase or mountain and climb as high as you can. Once you reach the top, slowly walk back down the stairs. Repeat the exercise several times, gradually increasing the height of your climb each time.
15. Wide Grip Push-Up
Wide grip push-ups are a great exercise to build your back muscles. To do this exercise, you will need a sturdy surface to place your hands on and enough space to complete the required number of repetitions.
To begin, put your hands shoulder-width apart and position yourself in the center of the surface. Then, slowly lower yourself down until your chest is close to the surface. From here, press up through your palms and return to the starting position. Repeat these reps until you have completed the desired number of sets.
The Best Exercises To Build Your Back
The best exercises to build your back are:
- Deadlift. This is the king of back exercises, and it works all the muscles in your back. Start with a light weight and gradually increase the weight as you become stronger.
- Chin-up. This exercise is another great way to work your back muscles. Start with a light bar and slowly increase the weight as you become stronger.
- Rows. Row powerfully and consistently across your back to build strength and tone your back muscles. Use a medium or heavy resistance for best results.
- Lat pulldown machine. This machine is great for building strength in the upper arms, so it’s perfect for toning and strengthening your upper back muscles too! Make sure to use a resistance that is heavy enough to challenge your muscles, but not so heavy that you can’t complete the set.
- Seated cable row. This is a great exercise for targeting the back muscles in your middle and lower back. Position yourself so that your hands are shoulder-width apart on the handles, and then pull them towards your chest. Keep your back straight as you perform these reps.
- Swiss ball spine rollers. Lie down on a Swiss ball with both feet flat on the floor, and then place your arms out to the side so that they are parallel to the ground. Place one hand behind your head, and then use the other hand to roll the ball towards your spine until it reaches your shoulder blades—then slowly release it back to its starting position. Roll each side once.
- Dumbbell rows. This exercise is a great way to add volume and intensity to your back-building routine. Load up a weight that you can handle, and then position it so that it’s resting on your shoulder blades with your palms facing forward. Bend your knees slightly, and then pull the weight towards your chest until your arms are fully extended. Reverse the motion, and then repeat for the desired number of reps.
- Seated cable lumbar extension. Lie on the floor with both legs bent in front of you, and place a Resistance band around one ankle. Lean back against the bench, and then extend both legs upward until they are fully extended—keeping your spine straight throughout the movement. Hold this position for one second before slowly lowering them back to the starting position. Do 10 reps, and then repeat on the other side.
- Seated calf raise. Position a Resistance band around a sturdy post, and then loop it around your ankles. Lean back against the post, and then lift your heels as high as you can before lowering them back down again. Hold this position for two seconds before repeating the motion for the desired number of reps.
- Push-ups with Resistance bands. Anchor one end of a Resistance band around a sturdy post, and then do push-ups with your hands placed shoulder-width apart on top of the band. Keep your back straight throughout the move, and use your abs to help you maintain balance while performing these tough reps.
How To Do The Exercises Correctly
1. Start with your feet shoulder-width apart and your palms facing forward.
2. Slowly lift your torso up and back so that you are lined up with the ankles, then slowly lower yourself back to the starting position. Repeat these movements 10 times each side.
What Are The Benefits Of Building Your Back At Home?
There are many benefits to building your back at home, including reducing back pain, improving posture, and increasing flexibility. Some of the main benefits of building your back at home include:
Reducing Back Pain: One of the main benefits of building your back at home is reducing back pain. Back pain is a common problem, and can be really debilitating. By strengthening and conditioning your back, you will reduce the amount of pain you experience in your spine. This will also help improve your posture and overall mobility.
Improving Posture: Building your back at home will also improve your posture. Improving your posture can help reduce the risk of developing chronic conditions such as neck and shoulder pain, as well as headaches. By improving your posture, you’ll be less likely to experience pain in these areas.
Flexibility: Building your back at home will also help increase your flexibility. Flexibility is a key part of overall fitness, and can help you improve your movement skills and range of motion. By building your back at home, you’ll be able to achieve greater levels of flexibility than if you were to perform the same exercises in a gym setting.
Building your back at home is a great way to get strong and toned. These exercises are easy to do and will help you achieve your fitness goals.