A solid and sturdy back is the very cornerstone of a happy and fruitful life. Whether you're engaged in remote work with your back on a chair, simply aiming to boost your overall fitness with physical strength, or training to be the next Mr. Olympia 2023 winner, focusing on your back can be the first step to a long and healthy life. Let's go over five workouts designed to help you work on that strong, sturdy back you've always wanted— all without the need of fancy, expensive equipment.
Superman Exercise:
1. Lie face down on the floor with arms extended in front.
2. Lift your arms, chest, and legs off the ground simultaneously, creating a "flying" position.
3. Hold for a few seconds, engaging your lower back muscles, then lower back to the starting position.
4. Repeat for 3 sets of 12-15 reps.
Bird Dog Exercise:
1. Start on your hands and knees in a tabletop position.
2. Extend your right arm forward and left leg back, keeping them parallel to the ground.
3. Hold for a moment, engaging your core and back muscles, then return to the starting position.
4. Switch to the opposite arm and leg and repeat.
5. Complete 3 sets of 12 reps on each side.
Bridge Exercise
1. Lie on your back with knees bent and feet flat on the floor.
2. Lift your hips toward the ceiling, creating a straight line from shoulders to knees.
3. Squeeze your glutes at the top, engaging your lower back.
4. Lower your hips back down and repeat for 3 sets of 15 reps.
Wall Angels
1. Stand with your back against a wall, feet hip-width apart.
2. Raise your arms overhead, keeping them in contact with the wall.
3. Slowly slide your arms down, maintaining contact with the wall, and then back up.
4. Perform 3 sets of 10-12 repetitions, focusing on the full range of motion.
Cat-Cow Stretch
1. Start on your hands and knees in a tabletop position.
2. Inhale, arch your back, and lift your head and tailbone towards the ceiling (Cow).
3. Exhale, round your spine, and tuck your chin to your chest (Cat).
4. Repeat this fluid motion for 3 sets of 10 reps.
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Adding these back workouts to your home routine not only boosts your back muscles, but also promotes better posture. Thus, lowering the chance of injuries and enhancing your overall health (ideally). Make sure to complete these exercises with correct form and posture, and if you have any pre-existing back issues or questions, please please please seek advice from a healthcare professional or fitness expert before continuing on this plan.
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