When it comes to exercising, it probably would be fair to say that many of us are guilty of focusing mainly on the front of the body since that’s what we see in the mirror. But back exercises are just as important as any other and in this article, you will find how to get strong and toned back.
1. Arm circles
Hold your arms up parallel to the floor and start circling, squeezing
the shoulder blades. Circle forward for 45 seconds, rest for 15 seconds
and then circle backward for another 45 seconds.
2. Bent over row
Bend over, roll the shoulders back, and bring your arms up while
squeezing the shoulder blades. You may use dumbbells or do this without
any weights. Keep your back straight as it is very important not to
round your back.
Repeat for 45 seconds. Then rest for 15 seconds.
3. Bent over pulses
This exercise is very similar to the bent over row but this time, you need to pulse your arms 5 times before dropping them down.
Repeat for 45 seconds. Then rest for 15 seconds.
4. Superman fly
Lie face down with your arms and legs extended. Keeping your arms and
legs straight, squeeze your back muscles, and lift the arms and legs up
as high as possible. Focus on keeping the neck relaxed in a neutral
position. If you experience neck pain, you’re most likely putting too
much pressure on it.
This exercise is great for your lower back.
Repeat for 45 seconds. Then rest for 15 seconds.
5. Wind fly
Lie face down on your stomach and keep hands next to your body, close to
your thighs. Slightly lift your chest and shoulders off the floor.
Squeeze your shoulder blades and upper back muscles together. As an
addition to the superman fly, this exercise is great for not only the
lower back muscles but for the oblique muscles, as well.
Repeat for 45 seconds. Then rest for 15 seconds.
6. Superman hold
Start exactly like you would the superman fly, but once you get your
arms and legs in the lifted position, hold it for 45 seconds or longer.
Don’t forget to breathe. Challenge yourself and try to hold as long as
you can. This is a very effective exercise for your back, abs, and
glutes.
Rest for 15 seconds.
7. Windmill
Stand with your feet slightly wider than shoulder-width apart and keep
your legs straight. Rotate your torso from side to side, reaching the
opposite foot — your opposite arm should point toward the ceiling. Aim
for as much rotation as you can. Make sure that you are keeping your
back straight and your abs engaged.
Repeat for 45 seconds. Then rest for 15 seconds.
8. Back lift
Lie with your face down and place your fingers behind your ears and your
elbows on the mat. Squeezing the lower back muscles, lift your upper
torso as high as possible, hold it for a few seconds, then lower it back
down. If you experience some neck pain, you are not doing it correctly.
Make sure that you are lifting the upper torso and not just your head.
Repeat for 45 seconds. Then rest for 15 seconds.
9. Back squeeze
Start from the same position as the back lift. Lift your upper torso and
reach both your arms straight out in front of you. Squeeze the shoulder
blades as you bend your arms to the sides, keeping them close to your
body. Squeeze your back muscles and shoulder blades as much as possible.
This is a very good exercise for the upper part of your back.
Repeat for 45 seconds. Then rest for 15 seconds.
10. Swimmers
Sometimes it’s also called a superman fly but we are using the
alternative name to differ from the exercise mentioned above. Lie face
down on your stomach and extend your arms and legs, engage your abs, and
lift your chest off the floor. Lift your right arm and left leg and
then change.
Repeat for 45 seconds. Then rest for 15 seconds.
Bonus: Why are back exercises so important?
Back exercises have a bigger impact on our health and appearance than
you may realize. Scientists came up with some cool names for different
parts of the back and that’s why you should do a number of exercises to
cover all the zones. The bottom line is — strong and toned back muscles
will help you keep a good posture and get rid of that annoying back fat.
Back exercises also keep your spine healthy. There’s only one trick to
it — the technique must be perfect. If you are new to the fitness world,
you should take a few lessons to learn how to do everything correctly.