Here are three exercises for the back muscles. Choose the one that matches your fitness level. No need for a gym!
You may not often think about your back muscles: out of sight, out of mind, right? But you should probably give them a little more attention.
Strong back muscles are essential to support strong muscles in the front of the body (abdominals and core muscles, we’re talking about you!). Additionally, strong back muscles promote good posture and can help stave off chronic problems, such as lower back pain. Our back supports us, allowing us to stand, bend and perform all necessary human actions.
And we shouldn’t take the ability to perform these kinds of basic movements for granted. Humans sit more often than ever and as a result our backs have become weaker and therefore more prone to injury.
It is estimated that 80% of adults are at risk of suffering from back pain at least once in their lifetime. Keeping a healthy and strong back is the key to a long and independent life. Some of the major back muscles that are important to keep in good working order for posture, range of motion, and mobility include the trapezius, latissimus dorsi, rhomboids, erector spinae, levator scapulae and several deeper muscles parallel to the spine.
The best exercises for a stronger back
As with any new workout, you need to be careful not to add too much intensity too quickly (and if you have any injuries, health issues, or questions, it’s always a good idea to check with your doctor). But remember that these types of exercises are really important. If you need help making sure you’re on the right track, find a coach who can walk you through the stages of progression. Tracking your pain, stiffness, and other symptoms can help determine effective treatment and prevent progression to a more serious condition.
How to do the workouts
Here are three different exercises that target all back muscles and are designed for all fitness levels. If back exercises aren’t part of your fitness routine yet, start with the beginner circuit. When you’re ready for a bigger challenge, move on to the Intermediate and Advanced circuits.
Whichever circuit you choose, aim to complete three sets of each of the three exercises, following a pattern of 30 seconds on, then 30 seconds off. Do this twice a week, and as you get stronger aim for three times a week. You will need a pair of heavy weights (or heavy books) and a pair of light or medium weights (or cans).
Circuit for beginners
1. Hip hinge support
Stand with your feet hip-width or shoulder-width apart, arms at your sides. Keep the knees slightly bent (rather than locked) and the shoulders down (rather than stretched towards the ears). Keeping your lower back naturally arched, push your hips back as far as you can and lower your torso, rotating it at the hips. Lower until your torso forms a 45 degree angle with the floor (or as close to that angle as possible). Hold this position for 30 seconds, then back up to return to the starting point.
2. Hollow hold
Lie on the floor with your legs stretched out and your arms straight above your head. (Increase the intensity by holding weights in your hands.) Press your lower back into the floor while raising your arms and legs so that your body forms a C shape (your shoulders and feet should hover at a few centimeters from the ground). Contract your abs and gluteal muscles and hold this position for one minute.
3. Dumbbell lift
Standing with your feet hip-width apart, hold a dumbbell in each hand in front of your hips, palms facing your thighs (choose the weight that’s best for you). Squeeze your shoulders together, then swing your hips to lean forward, lowering the dumbbells down the front of your legs until your torso is parallel to the floor. Return to a standing position, focusing on shifting your body weight down into the midfoot. Repeat the exercise for 30 seconds, paying close attention to form and not rushing any part of the movement.
Intermediate circuit
1. Folded Dumbbell Row
Standing with your feet hip-width apart, hold a light or medium weight dumbbell in each hand, at your sides. Rock your hips forward until your torso forms a 45-degree angle with the floor (or as close to it as possible), letting the dumbbells hang below your shoulders, wrists inward. Pull the dumbbells up, close to your ribs, pulling your elbows back and keeping your arms tight at your sides. Slowly lower the dumbbells back to the starting position. Repeat the exercise for 30 seconds.
2. Dumbbell Reverse Flips
Standing with your feet hip-width apart, hold a light or medium dumbbell in each hand, at your sides. Rock your hips forward until your torso forms a 45-degree angle with the floor (or as close to it as possible), letting the dumbbells hang below your shoulders, wrists facing forward. interior. Keeping the elbows slightly bent, lift the dumbbells laterally and sideways until they reach shoulder height. Slowly lower the dumbbells back to the starting position. Repeat the exercise for 30 seconds. Increase the intensity using your heaviest dumbbells.
3. Dumbbell carry
Stand with your feet hip-width apart or less, with heavy dumbbells on the floor beside each foot. Bend over to pick up the dumbbells, pushing through your heels to lift the weights. Stand up straight with your shoulders back and core engaged, with the dumbbells hanging beside your thighs, and take short, quick strides to move forward at least 15 yards. Turn around and continue walking for a total of 30 seconds.
Advanced circuit
1. One-Arm Suitcase Deadlift
Stand with your feet hip-width apart, a heavy dumbbell resting on the floor near your right foot. Bend over to lift the dumbbell with your right arm, focusing your body weight in your heels to lift the weight until your torso is back in a standing position. Slowly lower the weight back down to the floor. Continue for 30 seconds, then repeat on the other side.
2. Swing with dumbbells
Stand with your feet hip-width apart and hold a heavy dumbbell in both hands, grasping it from above. Push your hips back, knees slightly bent, and lower your chest to bring the dumbbell between your legs. Push your hips forward to slowly rotate the dumbbell to shoulder height. Reverse the movement by slowly bringing the dumbbell between your legs. Continue for 30 seconds.
3. Lateral bend with dumbbells
Place a dumbbell on the left side of your body, choosing the best weight for you. Start in the top of a pushup position by placing your palms on the floor, directly under your shoulders, and stepping your feet back until your body forms a straight line from shoulders to heels above the floor. (If you can’t support your weight, drop down to your knees, so your body is in a straight line from shoulders to knees). Reach your right hand under and through the left side of your body to grab the edge of the weight, then slowly pull it out and place it on the right side of your body. Bring the palm of your right hand down, grab the weight with your left hand, and slowly slide it to the left side of your body. Continue alternating for 30 seconds.
