Weight Loss

6 Killer Bodyweight Back Exercises To Tone Your Back

6 Mins read

Even people who are enthusiastic about going to the gym and working out have trouble focusing exclusively on their backs. Your back is one of the most overlooked parts of your body. If you don't train your back properly, the general shape of your body might be affected. For example, you might have too much fat inside your back (yes that is totally possible) or you might be too wide-backed, in comparison with the rest of your body. The good news is, there are several bodyweight back exercises which can help you get in shape.

Going to the gym isn't necessarily the best solution to toning a particular area of your body. Believe it or not, likely to gym also has its own disadvantages. For just one, a gym membership is expensive. Also, your trainer might not be in a position to understand your body well enough, and when you don't have a trainer, then navigating your way through all that complicated exercise equipment can get tough. Instead of sweating it out in the gym, you can check out some of the best bodyweight back exercises, which you'll do literally anywhere, without the use of any machines or instruments.

Suggested read: Get the Dream Body With These Easy Home Bodyweight Workout

These exercises consider your body weight, your body shape and the body type to create a customized workout, using nothing else. Here are the best back exercises that you can do by yourself.

1. Reverse snow angel

The first being active is the reverse snow angel. It is an easy exercise for which you only need an exercise mat on which you can lie face down, which should be the starting position of your workout. Your arms ought to be lying by your side, with your shoulders and elbows taut and not bending at all.

Lift your hands a few inches off the ground, with your palms facing downward. Pull them from your body towards your head, like you would make a snow angel, except this time, you are lying face down and not face up. When your arms have been in front of your head, get them to pulled as tightly from your body as possible, and once your hands touch, bring them back to the starting position.

You should do at least 20 reps, in 2-3 sets, depending on how used to your body gets to this exercise. It tones shoulders and your pecs and also your posterior muscles, and builds strength and stamina inside your arms.

2. Superman

This is a popular exercise that people do for their backs, and it also works great for your abdomen. It can be stressful to do this at a stretch in the beginning, but to be honest, what isn't? Your starting position for the Superman should be you lying face downward on your exercise mat, with your arms stretched forward in front of you.

Your entire body should be stretched out to maximum capacity, together with your arms stretched forward and your toes pointing away from your body. From this starting position, lift your body up using your waist and abdomen as the fulcrum. Your arms should be several inches off the ground without bending at the elbows, and your legs ought to be off the ground too, without bending in the knees. Hold this position for at least 30 seconds, before collapsing back into the original position.

In the beginning, you might not be able to hold this position provided 30 seconds. Do it for as long as you can, but make sure that you don't give up after one set. Carry on doing it, and gradually the body will get used to it, and your posture will improve drastically.

3. The kitty and cow yoga pose

This is one of the more relaxing exercises, and just since you don't have to exert your body much, you may feel like this is less effective. However, it's more effective than most of the other exercises that you simply do for your back because it works on just the right muscles.

Your starting position should be you on all fours, with your palms pressed flat from the ground, and parallel for your shoulders. Make sure your arms and legs aren't too wide apart. The next step is to inhale deeply and while doing so, raise your shoulders and your waist. This is the cow position. Then you've to exhale, and while you let out your breath, let your back rise towards the ceiling while you let your shoulders and waist fall.

This not just works great for your back in general but also for your glutes, your abdomen, and your arms.

Suggested read: Here's The best way to Use Body Weight Exercises To Get Your Dream Body

4. The dolphin kick

Usually, the dolphin kick is restricted to people who have had some basic weight training, but if you truly want your bodyweight exercises to start showing substantial results, then you definitely too could practice this one. There are, of course, modifications for beginners, which I will mention later.

For this exercise, you must have access to a bench. Lie on your stomach on the bench, but make sure that your waist or the end of your torso is aligned and among the edges of the bench, so that your feet are dangling out. Grip the perimeters of the bench with your hands, to be able to support your torso. Now lift your legs from the waist, without bending at the knees.

If you are not being able to lift your legs repeatedly, try placing a little more length on the bench which means that your torso gets more support. When you are the hang of this, you will be able to inch the right path downward and do it properly soon after tries.

5. Hand walk

Your back won't only mean the muscles in your shoulder blades. You also have tone the muscles that are in your lower back, which not just makes your back appear more shapely but additionally improves your posture and increases spinal strength.

The starting position from the hand walk is an upright position, stand together with your hands beside you, and your legs places parallel for your waist and shoulders. Bend down out of your waist and walk with your hands away from your body, without moving your legs. Go as far as you can without bending the knees. Once you have reached your limit, walk back with your hands and stand up and repeat the process.

Bending down and walking to deal with without bending your knees can be tough. I am here to tell you that it's okay. You can bend the knees a few times the first time you are doing it, so that your body gets accustomed to it. After that, you will see that it's not necessary to bend your knees at all.

6. Hip hinge

This is also a relaxing exercise, which works on all of the right muscles and helps you achieve your dream body. Even though this might appear simple, it engages a number of important muscles such as your hamstrings, your glutes and the muscles in your lower back.

To start, stand upright with your hands on your waist, and make sure your legs are placed slightly apart, parallel to your shoulders. Start bending forward in the waist, without bending in the knees, and without moving every other muscles such as the shoulders. When you're bending, look forward, and consciously attempt to pull at your back muscles, arm muscles, and you should also be feeling some stress on your leg muscles. Keep bending forward till your upper body is almost parallel to the ground. Remain in that position for 5-10 seconds after which slowly get back in a controlled manner, while fully being conscious of the muscles in your back.

Suggested read: 10 Awesome Hip Exercises That Will Help You Tone Up Quickly

An even more effective way to do the hip hinge is by sitting. Sit on your knees and lower your body so that it is resting on your leg muscles. With your hands on your waist, repeat exactly the same process and keep going till your nose is almost touching the ground. The trick is to not let your body lift out of your legs.

If you carefully practice all of the exercises that I have mentioned previously, you will see that none of them require too much exertion or any equipment whatsoever. This is because these bodyweight back exercises are designed to be simple and effective, for men and women alike. No matter what your body type, incorporating these exercises inside your workout routine is all the exercise you'll need for a shapely, toned and muscular back.

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