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.
