Do you want to learn how to make your back stronger and increase back muscles? The bodyweight exercises listed below will give your back a fantastic workout. For these, all you need is your own body weight; no other tools are required. However, keep in mind that, generally speaking, bodyweight exercises frequently demand a lot of core stability. Your abs and back must learn how to work together in order to achieve this core stability because neither one can be as strong as the other on its own. Therefore, the following exercises should be included in a back workout in addition to heavier exercises like squats, deadlifts, and pull-ups.
The first back bodyweight exercise that is great for your back muscles is the low plank. Get on your stomach and relax. Place your forearms on the ground and bend your elbows so that they are directly underneath your shoulders. Extend both of your legs, and place the balls of your feet down on the ground.
Raise your hips and thighs off the floor until your body is perpendicular to the ground. Maintain proper form from your head to your feet by activating your core and ensuring that the rest of your body forms a straight line. To maintain a flat back, tuck your pelvis under yourself. Avoid arching or lifting your lower back area (also known as the lumbar region). In the chest area, draw your shoulder blades in toward your body and down.
Come down onto your knees. Position your hands so that they are directly under your shoulders and shoulder-width apart while maintaining a very slight bend in your elbows.
Extend both of your legs, and with your feet flat on the floor, rest the balls of your feet there. It is important that your body be angled slightly away from the floor. Maintain proper form from your head to your feet by activating your core and ensuring that the rest of your body forms a straight line. Ensure that your back is straight and that your pelvis is tucked under. As mentioned above, avoid arching or lifting your lower back.
Place your head on the ground while you are lying on your back. Put your heels in line with your knees by bending your knees until they are parallel. Maintain a posture in which your arms are resting at your sides with your palms facing down.
You should ensure that your lower back is flat by tucking your pelvis under. Next, pull your shoulder blades in and down toward your body to ease tension in the chest. Then, raise your hips toward the ceiling until they are completely extended, and then hold this position while squeezing your glutes for ten seconds. The next step is to bring your hips down, ideally without bringing them in contact with the ground, and then repeat the exercise to strengthen your back muscles.
Place yourself in the supine position. Then, extend your arms in front of you while placing your palms on the ground.
Form an arch with your body by first lifting your upper body and then your legs. Be sure that neither your knees nor your chest is touching the floor as you do this. Maintain a neutral position with your head and neck. Avoid putting too much strain on your neck, and always remember to tuck your chin in. You should be able to extend your arms upward and forward while maintaining a slight bend in the elbows. You can either increase or decrease the tension in your body by simultaneously lifting or lowering your upper body and/or legs by a small amount.
Quadruple Limb Raise
Come down onto your knees. Position your hands so that they are directly under your shoulders and shoulder-width apart. You should have a slight bend in your elbows, and your knees should be directly under your hips. It is important that your body be parallel to the floor at all times. Check that your body can be positioned so that a line can be drawn from your head to your buttocks.
While maintaining a straight back, reach your right arm forward and your left leg backward as far as you comfortably can. After holding this position for three to ten seconds, come back down to the starting position. Then, on the other side, repeat the process.
Let Fit Body Boot Camp Help You
Although it’s possible to do these back muscle exercises at home, the best environment is in a group setting, and our ground training options are the ideal solution. Contact the experts at Fit Body Boot Camp today to find out where your nearest FBBC location is, and let’s get started on your strength.