When working out, we often forget about our back. But your back provides so much support, so in a sense it is the “backbone” of your exercise routine. Not only can back workouts minimize back pain, it can also improve your form when you workout as well as your overall posture. Here are some back workouts that you can do at home or the gym, with no equipment needed.
1. Reverse snow angels
On a mat, lie on your stomach and extend your arms outwards. Starting with your arms in-line with your shoulders, lift them up until they reach just above your head. Lift them up and back again just beyond shoulder level, almost at waist level. Repeat and remember to keep your elbows straight throughout this workout.
2. Back pulses
Kneeling on your mat and with your back straight, tilt your upper body forward at a 45 degree angle. Stretch out your arms at shoulder level and lift them up and down. Make sure to keep your arms and back straight.
3. Side to side back extension
Lying on your stomach, place your hands on your head and lift your chest. Then move your chest from side to side as if you are trying to make your elbows touch your waist. Take care not to overextend yourself, though.
4. Bird dog crunch
Start with both your knees and your hands on the mat. Your hands should be parallel with your shoulders and your knees parallel to your butt. Then extend your right arm beyond your head so that it forms a straight line with your back. Simultaneously, extend your opposite (right) leg backwards so that it forms a straight line with your back. Bring your arms and leg back down and do the same thing with your right arm and left leg. Repeat, keeping your back straight at all times.
5. Superman push-up
With your stomach on the mat, start by lifting your legs and arms up (your arms should be above your head, making a straight line with your body). Then bring your hands under your shoulders and slowly push your body up, away from the flow. Slowly lower your body and repeat the arm and leg lifts along with the push-ups.