You may not think about your back muscles very often. But you probably want to be paying them a little more attention. Strong back muscles are essential for supporting strong muscles on the front of the body. For a seriously strong back, you probably think you have to head to your local gym to use the pull-up bar and cable machines. But you may not realize that you can give your back a tough workout without the use of any equipment at all.
Lie on your stomach and slowly, lift both your arms and legs simultaneously, as much as possible. Hold this position for as long as you comfortably can and keep looking straight ahead.
02. Bhujangasana Or The Cobra Pose
Lying in the prone position, place your palms at shoulder level and tightening your stomach, lift your upper body in a stretch with your eyes facing upwards. Make sure to keep your chest lifted and avoid arching your back.
For those who didn’t know, since squats isometrically use both the lower and upper back, they’re a great workout to strengthen your spine too. Moving the hips back, bend the knees and hips to lower the torso and after pausing for a couple of seconds, return to the upright position.
04. Setu Bandhasana Or The Bridge Pose
Lying on the floor, bend your knees and place your feet on the floor. Next, sucking in your stomach, lift your pelvis and buttocks as high as possible as you try and grab the back of your feet with your hands.
05. Cat Stretch
Come down on all fours and take a deep breath. As you exhale, push your belly towards your spine, curving your back to the ceiling. Hold this position for a few seconds and then, slowly bring your back down to normal.
Since it requires you to tighten your core, the plank is a great way to strengthen your back, especially the lower part of it. Depending on your fitness level, either does the forearm version or the classic one and make sure to look straight ahead for extra effect.
07. Adho Mukha Svanasana Or The Downward Dog Pose
This is the best stretch for the lower back ever! Begin in a kneeling position with your hands directly under the shoulders and fingers spread wide. Tuck your toes and engage your abs as you push your body up so only your hands and feet are on the ground. Press through your hands, moving your chest gently towards your thighs and your heels towards the floor.
Those all the best workouts for the back that you can do at home. You may not always go to the gym often. But you still can do the workout at home. Also, manage your diet to get the best condition of your body.