Well, toning your back with no weight seems a bit more challenging than toning your legs or arms. The exercises I’m going to tell you about a bit later will help you strengthen your back muscles:
- with no additional weight;
- effectively;
- and, what’s important, safely.
Getting a stronger back means to get rid of an annoying backache if you have one. Back is the biggest part of our body which is engaged almost in any movement. Ignoring it when training is simply ridiculous. Also, it’s essential to obtain core stability, which means learning to engage your back muscles along with abs while training. Only squats or deadlifts isn’t enough to have a completely toned body like from those Instagram pictures.
I’ve found top exercises for your back muscles, which you can do anywhere you desire as they require only your presence and diligence.
Bridge
Yes, you’ve read it right! I also was wondering at first, because a bridge is popular for its cool effects on the lower part of the body. Yet not only on it. When doing the bridge, you engage lower back muscles as well. Actually, bridge exercise rocks and that’s why:
- it makes your spinal muscles stronger;
- it helps to reduce back pain caused by sitting hunched;
- it greatly stretches your entire front of the body;
- it works every single muscle of your back.
Superman
You have probably heard of this exercise, but if no, let me explain how to perform it. You need to lie down on your abs and relax. Heh, it would be nice but it’s not over. Then you have to make a kind of an arch by simultaneously lifting your upper body and legs. Make sure your chin is tucked. The upper you raise your legs and arms, the more tension you create. This exercise makes your erector muscles along the spine stronger and prevents pain in the lower back.
Push-ups
As well as bridge, push-ups target not only chest and core muscles as it’s commonly known. Being a quite simple exercise, it focuses on oodles of muscles while toning all your core. And, of course, it’s a brilliant exercise for upper and middle back muscles. Remember about the importance of core stability? This exercise is an awesome combination of back muscles and abs muscles work.
Plank
Yes, I couldn’t pass around this exercise. When holding a neutral spine posture, all your back muscles get strengthened. Plank enhances balance and core stability and is necessary when doing any kind of workout. There were done millions of plank challenges that proved their positive effects on an overall physical condition and back particularly.
