5 Exercises for a Strong Back You Can Do at Home

Many women and men focus on their abs, legs, and buttocks during their daily exercise routines but forget about their backs, we show you 5 simple exercises for a strong back. A strong back just like a strong core is important for proper posture, spinal stability and even to reduce the occurrence of back pain. Before we go into how you can make your back stronger, it is important that you understand the benefits of having a strong back:

A stronger back ensures improved posture

You are unlikely to slouch if your back muscles are very strong. Apart from that, a strong back also helps you hold your stomach in throughout the day, thus making you look slimmer and sexier.

Have you ever noticed that you seem 5 pounds slimmer each time you stand up straight? This is a very fast way to improve your looks and enhance your self-esteem.

Reduce back and shoulder pain

When you have weak back muscles, you are more likely to suffer from tension and strain in your lower and upper back. This strain can lead to severe back pain and discomfort that can completely prevent you from working out.
According to the University Of Maryland Medical Center, all back strengthening exercises help you build the strength your back needs to support and keep your spinal cord in its proper position.

A stronger back gives you wings

Have you ever heard the saying that women generally have a thing for guys with a V-Shape? Well, you’re hearing it now. The V shape starts with a back that flares to the shoulders and tapers at the waist.

Okay, enough about the benefits. I’m certain you’re already yearning to know what you can do to make your back stronger. Inculcating simple exercises as part of your daily routine will help you build a stronger back. So let’s go;

Your first thought might be; I can’t afford to go to the gym or buy any equipment. No worries, you don’t need money for this move. All you need is a yoga mat.

If you can bring yourself to complete three rounds of the five exercises described below, you are sure to strengthen your back muscles.

The side plank move

This move is quite easy. All you have to do is rest on your forearm as you lie in a straight line. Ensure that your feet and head are on one side. At the same time, keep your elbow directly under your shoulder. Now lift your hips off, up and down, gently contracting your abdominal muscles. As you do, it makes sure you maintain a straight-line posture. Hold the position for about 30 seconds after which you should immediately switch to another side.

The bird dog move

For this move you should begin by placing open palms and your knees on the floor with your knees hip-width apart and your hands flat and shoulder-width apart.

When you do this, contract your abs by pulling them inwards toward the spinal cord. Make sure you do this without rotating your hips or bending your back, then extend your left arm straight forward and your right leg back at the same time. Finally, switch your arms and legs until you’ve gotten to one minute.

Leg kicks for a stronger back

Lie flat on your stomach, while your hands are at your back. Lift both your legs off the floor and stretch out your upper body up off the floor as you kick three times. Take a quick break while your head is resting on one side. Make sure you focus on maintaining that posture and balance and keep kicking motion with quick breaks until after one minute.

The hip bridge move

For this move, you have to lie on your back while your feet are hip-width apart. This should be done flat with your arms lying at your sides. Now gently lift your hips creating a straight line from shoulders down to your knees. Hold that position for about 3 seconds, then rest for 3 seconds and repeat the move again at least 10 times.

Tiger push-ups

Don’t be alarmed; it’s not the push up you think. For Tiger push-ups, start in a child’s pose right on the ground. Ensure you straighten your arms while you slide your torso forward along the ground. Raise your head and bend your spine. Hold this position for about 5 seconds and slide back into the child’s pose. Repeat this move about eight times.