We women are most concerned with how our stomach and back area looks, we give some attention to our hands and legs, but perhaps the least attention is given to a very sexy part of our body that has many muscles – our back.
Exercises to strengthen the back muscles shouldn’t be ignored by any woman. Beautiful and toned back looks sexy, gives you a better body pose and thus give the impression of a confident person, and also reduces the chances of injury. And most importantly, spring is here and summer is on our doorstep, so there is no better time to begin to tone the back muscles so you can wear backless dresses and shirts with confidence.
Here are 7 back-strengthening exercises you can do at home that won’t take a lot of your time and will do a lot for your appearance and health.
Back-strengthening exercise #1
Kneel on the floor and lean on your hands (like doing push-ups with bend knees). The position of your palms should be parallel to your shoulders and your knees should be parallel to your hips. Begin to raise the right leg and your left arm, and you should be standing only on your left knee and right palm. Raise your leg and arm as much as you can, keep them in this position for 2-3 seconds.
Then start to bring your knee and elbow towards your chest. Hold them in this position for 5 seconds. Because you’ll be standing only on one knee and palm it’s necessary to maintain your balance. Repeat this exercise six times with the right leg, and then do it with your left leg and right arm.
Back-strengthening exercise #2
This exercise is great for strengthening your shoulders, arms, abs and thighs. For this back-strengthening exercise make sure that you have sturdy chair.
Sit on a chair with a straight back. Then hold the chair on both sides and start lifting your body. You can grab the chair any way as long as it’s comfortable for you but it’s best to grab it on the edges with your fingers pointing down. You should be in a sitting position with straight arms, but you shouldn’t be actually sitting on the chair. Pay attention to your knees, they should be bent at a 90° angle. Hold your body in this position for 2 seconds then lower your body and sit on the chair again. Sit for 2 seconds, then lift your body back up.
The most important thing about this back-strengthening exercise is to not bend your arms while you hold your body. Do 12 repetitions.
Back-strengthening exercise #3
This exercise is great for strengthening your upper back and shoulders.
Place your hands behind your head, bend your left leg a little bit and lift it up slightly from the floor. It isn’t necessary to lift your left leg too high, just lift it slightly so it doesn’t touch the floor. Stand on your right foot only. Then bend forward like you’re doing crunches (only standing straight) and raise your left knee to your head.
Then look up, but don’t place your left foot on the floor. Do 10 repetitions with one leg and do 10 repetitions with the other leg. For this back-strengthening exercise it’s important to keep your balance because you’ll be standing only one one foot the whole time.
Back-strengthening exercise #4
This exercise helps to strengthen several muscle groups on your back, legs, abs and thighs.
Lie on the floor, bend your knees and lift the to your chest. Place your hands straight on the floor close to your body. Start lifting your legs up. Keep your legs close together, straighten your legs as much as possible and lift your feet so they are parallel to your hips.
Once your legs are up, Place your palms behind your neck and lace your fingers (like you’re doing crouches). Lift your upper body as much as you can (like your doing crouches) and stay in this position for 5 seconds, then return your hands in the original position (close to your body) and lower your legs. Do 10 repetitions.
Back-strengthening exercise #5
Except for the back, this exercise helps to strengthen your legs, thighs and buttocks.
Lie down facing the floor with your head on one side. Bend your arms at a 90° angle (like you’re ready to do a push-ups) or you can just spread your arms in front of you, and spread your legs a little more than the width of your hips. Lift both your hands, upper body and your legs in the same time without using your hands (you should be laying down on your chest, tummy and pelvis). While holding this position, quickly start to spread and close your legs (do 10 repetitions). Then lie down on the floor again. Do this back-strengthening exercise 4 times.
Back-strengthening exercise #6
Except for your lower back, the exercise helps to strengthen your shoulders and buttocks.
Lie on the floor facing down with your legs straight and close together. Bend your elbows and place your hands close your body with your palms close to your head and placed firmly on the ground. Then breathe deeply and lift your upper body with your hands as much as you can (make sure that your legs and lower body are always on the floor and try not to move them too much). Then exhale and bring your upper body in the original position.
Repeat this exercise 10 times. It is excellent for strengthening the back muscles and for reducing back pain.
Back-strengthening exercise #7
Lie on the floor facing down and spread your hands on both sides so that you form a 90° angle with your body. Place your palms on the floor and make sure that your thumbs are directed upwards, and the rest of your fingers firmly placed on the floor.
Start raising your upper body with your arms as much as you can and hold it in this position for 5 seconds. Then lower your hands to the floor and repeat the exercise 4 more times. The most important thing for this home back-strengthening exercise is to keep your arms straight the whole time.
You don’t need to do all of these home back-strengthening exercises at once especially if you’re a beginner. Just select a few exercises and when you feel that you’re ready, you can increase the series and variety of exercises.