People concentrate mostly on the abdomen, legs and arms while working out in the gym. However, strong upper-body muscles are very vital to get an overall toned look. Back exercises can give you a strong upper body which is the best defence against back pain arising out of poor body posture. Since most of us are engaged in desk jobs and spend most of our time at home lying on the bed, bad posture is prevalent. Most of us are also working from home, given the current circumstances. But that shouldn’t stop you from achieving a strong upper body at home. Try these back exercises at home to cure your backaches, shoulder pains, and get a sculpted upper body.
Back Exercises Without Equipment
The best way to perform back exercises at home is to try various yoga poses meant to give you stronger back muscles. Yoga is considered the most helpful method to strengthen your spine and get a shapely body in weeks. These easy poses will help you achieve a more muscular back in no time.
Firstly, lie down in prone position, and place your arms aligned on a line with your shoulder. Keep the feet joined together. Lift the upper body slowly stretching the back and face upwards. Hold the position for a few seconds, keeping the chest lifted and the arch maintained. Slowly get back to the starting position and rest. Repeat this a few times.
Lie down with your back on the floor. Bend the knees and place the feet on the floor. Suck in the abdominal muscles and lift the hips. Holding this position, try to grab the ankles or the back of the feet with your hands.
Sit on the floor with all fours and pull in your belly muscles towards the spine as you exhale. Curve the back towards the ceiling while drawing in the muscles. Maintain the position for a few seconds and then inhale while releasing the muscles and getting back to normal.
Squats are easy to do exercises at home but can go a long way in helping you go through the best form of workout. Push back the hips, bend the knees, lower the torso and maintain the position for a few seconds while training with dumbbells. Squats are essential in strengthening the torso and spine muscles, while also helping you achieve a toned lower body.
Planks- The Best Back Exercises You Can Do
You can also perform planks at home to tighten your core muscles and strengthen your lower back. Start with your body in the basic plank position with feet hip-width or slightly more apart, and hands in line with the shoulders. Keeping the torso unmoved, extend one arm to the side to shoulder high level. Pull in your abdominal muscles while you maintain the position for about five seconds. Bring back the arm to the previous position without moving the torso. Repeat the same with your right arm. Perform at least ten reps per side to get strong back muscles.
Include these exercises in your routine, and you can get a shapely back no matter how busy you are with your work schedule.