4 Back-Strengthening Exercises

4 Back-Strengthening Exercises


Back-Strengthening ExercisesPeople tend to focus on their upper body whenever they hit the gym because they want to flaunt sculpted arms and washboard abs but many have forgotten to give their back its much needed attention. Your back plays a huge role on your overall performance in the gym not to mention your everyday movements because of your spine. Without strengthening your back muscles, you won’t be able to execute your exercises to your full capabilities.

Exercises to Strengthen Your Back

  1. Hip Bridge. Lie down on the floor on your back with feet apart and your knees must be bent. Tighten your buttocks to lift hips off the floor to create a straight line from your shoulders to your knees. Hold this pose for two slow counts then go back down. To make this workout harder, lift one leg towards the ceiling as you perform the steps. You can hold this pose for a few seconds at first but you need to repeat 6 to 8 times before switching legs.
  2. Reverse Fly. Stand up straight with your feet at shoulder-width apart. Keep your back straight as you hold a 5 to 8 pound dumbbell in each hand with your palms facing in. Engage your core muscles as you hinge at the waist. Raise both arms out to the sides and as high as you can. Your shoulder blades should be squeezed together in the process. Lower dumbbells down and repeat the steps mentioned above.
  3. Bird Dog. Start this exercise on all fours with your knees positioned hip-width apart and your hands below your shoulders. Squeeze your abs by pulling your belly towards your spine. Make sure that you avoid arching your back as you tighten your core. Extend your right leg behind you as you extend your left arm in front of you. Hold this pose for a few counts before bringing them back down. Repeat the same steps with your left leg and right hand. Go back to starting position to complete one repetition. Repeat this exercise six times.
  4. Swan Dive. Lie down on the floor face down with your arms stretched overhead and your toes pointed. Lift both arms and legs off the floor about six inches for one second. Think of it as your legs being pulled away from your hips. Circle arms out and behind you. On exhale reach towards your toes with your palms facing in. Hold this pose for one count before going back to first position. Repeat this exercise 6 to 8 times.

Strengthening your back muscles is important especially when you are regularly exercising or lifting heavy objects. Not only will you be able to lift easily but you’re also reducing your risk of getting injured while doing day to day tasks or even when you’re in the gym. Practice these moves as often as you can to help tighten the muscles that support your spine. For sure, you will be surprised on how easily you can execute various exercises once your back is strengthened.