It’s easy to forget about working out your back. Most people are all about the six packs and slim thighs! Yet, your back is the body’s foundation. The right exercises will keep it strong and and developed also with a ton of benefits. You’ll avoid back pain, a common problem of people who aren’t fit.1 The extra muscle will help burn more calories at rest.2 Plus, as your back gets stronger, you’ll be able to support yourself with other exercises with your posture improving. You don’t need a gym to make it happen, try these five workouts to help you sculpt a sexy back.
Push-ups are standard and easy that will also tone your back, so why not do a set? Which will also develop your biceps. Place your hands on the floor, shoulder-width apart and extend your legs behind you. During every repetition, keep your hips up high and your back straight. Lower yourself so that your elbows are at a 90-degree angle, without forgetting to engage your core. Once you hover above the floor, push yourself back up to complete one repetition (Hence the term ‘push-ups’).
2. Reverse Snow Angel
For a playful beginner move, perform the reverse snow angels that develops your shoulders and back. Even better, the repeated leg movements will also build your thighs and glutes. Lay face down on a mat, rest your arms along the sides of your body, palms facing downward. Straighten your legs behind you and hip-width apart. Move your arms forward to form a “V” shape, imagining your head as the center. At the same time, shift your legs slightly outward and return to the first position to complete one repetition.
3. Superman Exercise
After the reverse snow angel, you can do the Superman which is very simple, but it engages a lot of muscles. Besides from sculpting your back, it’ll naturally treat back pain. While lying face down on the floor, lift your arms and legs and hold. Both of the body part positions should form a “V” shape, engaging your core, shoulders and thighs. Extend your arms behind you for a slight variation. Don’t strain yourself trying to lift up, even if it’s just an inch or two, your body will reap the benefits. Start with a three-second hold and slowly work your way up the hold over time.
4. Unilateral Or Bilateral Bent Over Dumbbell Row
Why buy expensive equipment? Grab a pair of light dumbbells. With a basic workout like the bent over row, you can sculpt your back at home. Hold one dumbbell in each hand, stand with your feet hip-width apart, slightly bend your knees and bend forward at the waist. Keep your back strong, straight and parallel with the floor, slowly move the dumbbells toward your torso. Your elbows should stick up and not out, focusing the entire time on bringing your shoulder blades toward each other and feeling the contraction. Lower the dumbbells to finish one repetition. For another variation, use one dumbbell at a time.
5. Seated Resistance Band Row
A resistance band will also work wonders which mimics a rowing machine! For best results, keep your back and legs straight the entire time. While sitting on the floor, extend your legs straight in front of you, placing the center of the resistance band against your feet. Holding one end of the band in each hand, pull the band towards your body. Bring your shoulder blades together by contracting them. To finish one repetition, bring your arms back to the starting position.
Remember, the perks of a sexy and strong back go beyond looks. Daily activities like carrying groceries will be easier and as you get older, you’ll limit the risk of injuries and fractures.