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5 Exercises to Strengthen Your Back at Home

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Why is it advisable to train your back regularly?

The back is a crucial part of our body. It consists of various muscles, from the smallest to the largest, which play an essential role: not only do they help stabilize the body, as do the other muscles of the trunk, but also influence our body posture. Each of the muscles is important, whether it is to stabilize the pelvis, promote the movements of the shoulders, arms and even the head. So, apart from the aesthetic side, a toned, firm and well-trained back allows us to move correctly, have a good posture and prevent possible injuries. If you have a weak back, you know that joint discomfort and pain often stem from poor posture or muscle imbalance.

5 exercises: here’s how to quickly work your back at home

That’s why it’s recommended to maintain your back by training it frequently with specific, well-targeted training. Today, we are going to offer you a series of exercises to practice at home, 2 to 3 times a week, performing them simultaneously to better enjoy their benefits.  Of course, you need to supplement them with a healthy diet to avoid gaining too much weight. If you follow this physical routine regularly, you will not only be able to tone your back, but you will also regain incredible shape and a boost of energy to face the daily grind.

  • Outstretched Arms

    • Exercise to work the back

    This exercise is very satisfying, as it works the back, shoulders and stomach at the same time:

  • Lie face down on a mattress (or mat) and stretch your arms straight out in front of you.
  • Raise your arms, chest, and legs, but keep your head and neck neutral.
  • Rotate your arms to the sides and then back, touching your hands at back level.
  • Return to the starting position. Perform 20 repetitions.

  • Lateral arm lift with dumbbells

    • Lateral Arm Lift Exercise with Dumbbells

    This exercise will work more specifically on the upper back, biceps and triceps.

  • Stand with your feet apart and your knees slightly bent: holding a weight in each hand, leave your arms hanging and palms in front of you.
  • Bend your hips.
  • At the same time, raise both arms to shoulder height at the sides.
  • Scroll down to three. Do 12 repetitions.

  • Push-ups with dumbbells

    • Push-ups with dumbbells

    This exercise will stimulate the triceps, biceps and upper back.

  • Get into an elevated push-up position, holding a weight in each hand with your wrists shoulder-width apart and your feet slightly apart.
  • Bend your right arm, bringing the weight towards your chest.
  • Lower and repeat with your left arm.
  • Continue alternating sides for 10 repetitions. If you feel like you’re burning, that’s great, it means it’s working well!

  • Push-ups to work the upper back

    • Push-ups to work the upper back

    This exercise will work the abdominals, upper back and triceps.

  • Get into a push-up position with your elbows under your shoulders and your feet slightly apart.
  • Roll your shoulders back and down, while lowering your chest toward the floor and bringing your shoulder blades together.
  • Pause for a few seconds, then perform the opposite movement by bringing your shoulders back to their place.
  • Perform 15 repetitions. The feeling is incredible!

  • Military Press

    • Military Press

    To sculpt the back and have more graceful shoulders, this exercise is ideal:

  • Stand with your feet apart and your knees relaxed, holding a weight in each hand and your arms at shoulder height (looking outward). The elbows should be bent at 90º and the palms facing forward.
  • Extend your right arm above your head.
  • Lower and repeat with your left arm.
  • Continue to alternate the sides p10 repetitions.

    • By practicing these exercises regularly, your back will look great and you will be able to say goodbye to the bulges that poison your life!

    FAQ

    What is the best sport to strengthen your back?

    Moving, leading an active lifestyle and escaping a sedentary lifestyle is the guarantee of physical and mental well-being. Without overdoing it either, doing a little sport helps to strengthen the muscles, slim your figure and prevent all kinds of injuries that can occur in different areas of the body, especially in the spine.

    So, among the most recommended sports activities to strengthen the spine and strengthen the back, we suggest the following disciplines:

    • Walking: Walking frequently on a flat (non-irregular) surface is a great practice for strengthening the lower body, improving circulation in the legs, and toning the gluteal muscles.
    • Swimming: We don’t teach you anything, it’s a complete sport that allows you to both strengthen and tone the muscles of the back, arms and buttocks.
    • Pilates: The postures adopted in this type of exercise are great for improving muscle elasticity and toning the abdominal muscles. The best part is that it promotes “extra protection” for the spine. And if you often suffer from back pain, you should know that Pilates noticeably helps to strengthen all the back muscles.

    What is the most effective exercise for strengthening back muscles?

    Pulls : This is probably the most suitable exercise to strengthen the back muscles. And for good reason, it is a complete exercise, since the muscles of the upper back, trunk and arms are all used during the activity.

    How to strengthen the lower back part?

    Having firmness and tone in the trunk and back is essential for improving posture and recovering faster if you suffer from back pain. By working harder on muscle strengthening, you reduce the risk of developing back problems.

    Here are two effective exercises to focus on:

    Side Plank

    The side plank is perfect for strengthening the sides of your core muscles and lower back.

    How to proceed?

  • Start by positioning your body on your side.
  • Place one elbow at a 90° angle and stack your feet and legs together.
  • Now, strengthen your core and buttocks muscles by lifting your hips off the floor.
  • Support your weight on your elbows and feet.
  • Try to keep your entire body aligned from top to bottom.
  • Hold the raised position for 30 seconds.
  • After this time, do the side plank on the other side.
  • Repeat 3 times on each side.

    • N.B: Be sure to keep your back in an aligned position throughout the exercise.

    Squats

    That’s right, it’s very trendy right now! This type of exercise is recommended for the whole body: squats help strengthen the glutes, hamstrings and back, among other muscles.

    How to proceed?

  • Start in a standing position with your feet about shoulder-width apart.
  • Look straight ahead and prepare your body.
  • Keep your abs straight, then bend over at your hips and bend your knees at an angle of about 90° (as if you were sitting).
  • To go back up, first use your legs and then continue with your buttocks (squeeze your buttocks tightly!).
  • Perform 10 to 15 repetitions.

    • N.B: Be careful not to crouch beyond a 90° angle. And, tell yourself that simple little squats are enough to strengthen your muscles.

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