The back is the largest muscle group in the body; training it with targeted exercises, you can burn calories and speed up your metabolism. Even if you don't have time to go to the gym or if you can't afford to pay for membership, you still have the option to do a full back workout at home. In the back there are three main muscle groups: trapezius and deltoids in the shoulders and upper part, dorsal in the middle and lumbar in the lower part. You can get them all to work by doing simple bodyweight exercises in the comfort of your home, using inexpensive equipment like dumbbells and elastic bands, or even doing normal everyday chores.
Steps
Method 1 of 4: Bodyweight Exercises
Step 1. Make reverse "snow angels"
To do this exercise you have to swing your arms, like children do on snow. The movement helps strengthen the lats and does not require the use of any equipment.
- Lie prone on the ground or on a mat. Keep your hands at your sides, palms facing down.
- Slowly swing your arms forward using your shoulders, up past your head and touching your thumbs.
- Slowly bring your arms back to the starting position. Make sure they are straight and that your elbows remain locked for the duration of the movement.
- Do 3 sets of 5 reps. Make sure you rest for about 30-60 seconds between sets.
- If you are a beginner and do not feel able to bring your arms over your head, you can stop the movement at shoulder height. Eventually, you will gain the strength needed to complete the exercise.
Step 2. Do hip pushups
This very simple exercise, which does not require equipment, allows you to train the lats.
- Keep your back straight and your feet slightly wider than your shoulders. Keep your hands on your hips.
- Pull your shoulders back slightly to contract your back muscles.
- Slowly lean forward at waist level. Make sure you keep your shoulders in line with your hips as you lean forward.
- Lean forward until you are parallel to the floor, then slowly return to a standing position.
- Repeat for 3 sets of 10-15 reps. Rest for 30-60 seconds between sets.
- You can also do these exercises while sitting. Sit with your back straight and your feet planted on the ground, directly below your knees. Keep your hands on your hips. Pull your shoulders back slightly to contract the muscles, then lean forward at a 45 degree angle.
- During the movement, be careful not to bend your back. If you did, your back muscles would not work and you could suffer a spinal injury.
Step 3. Do the "Superman" exercise
This is a great core workout. It doesn't require any equipment, just enough space to lie down on the ground. By mimicking Superman's pose when flying, you'll be able to isolate your core muscles and make them work hard.
- Lie prone, with your arms and legs extended. Turn your palms down and the soles of your feet up.
- Lift your arms and legs off the ground. Make sure you stay straight and don't move your core. Think of Superman as he flies.
- Hold for 15-30 seconds, then slowly lower your legs and arms to the ground.
- Repeat 3 times, then rest for 30-60 seconds before continuing with a new set.
- If you are a beginner, you can try the "Aquaman" exercise, raising and lowering opposite limbs (for example, right arm and left leg), then holding the position for 5 seconds. Repeat with the other pair of limbs. Thanks to this exercise you will gradually come to play a full Superman.
Step 4. Try the yoga cobra pose.
This beginner position works your lower back and improves your flexibility.
- Lie face down on the floor. Extend your legs behind you, with the soles of your feet facing up. Bring your arms close to your body, bend your elbows and keep your hands under your shoulders.
- Use your hands to push your upper body up, bending the lower back section. Push your feet, legs, and thighs against the floor. Inhale as you rise.
- Hold for 15-30 seconds, breathing normally.
- Slowly lower yourself and return to the floor, exhaling.
- Do about 10 repetitions. As with all exercises, try to increase the number of repetitions with each set. You don't have to do the movement every day, but you can do it several times a week.
Step 5. Make wall slides
You can do this simple exercise using just one wall. It is very useful for preventing or relieving back pain you experience while working.
- Keep your back against a wall and bring your feet shoulder-distance apart.
- Lower yourself to a squat, bringing your knees to 90 degrees. Hold the position for 5 seconds.
- Slowly slide to a standing position, then repeat five times.
Step 6. Do some pull-ups
This common exercise involves lifting your body weight using a bar fixed to a wall. This is one of the simplest and most effective movements for training the lats.
- Hold the bar with your hands, keeping them slightly wider than your shoulders. Hang for a moment with your arms outstretched. Arch your back and lift yourself so that your chin is over the bar. Take a break at the moment of maximum elevation to train your muscles more. Return to starting position and repeat.
- You can adopt different handles to train various muscle groups. Keeping your hands wider along the bar will make it harder to lift your body weight, but will make your lats work harder. With a reverse grip, wrapping your hands around the back of the bar will make your biceps work harder.
- Do not swing your body during this exercise. It may be tempting to lift your weight with the help of momentum, but the movement will become less effective for the lats. You would draw the bar too close to your chest, training muscles other than the ones you want to target.
- Pull-ups can be difficult at first, as you need to have strong biceps to complete them. The secret to doing them is to overcome the initial frustration, developing the muscles necessary to do more and more repetitions.
- Make sure that the pull-up bar you keep in your home is above shoulder height and is secure. If it comes off the wall during the exercise, you risk a disastrous fall.
Method 2 of 4: Dumbbell Exercises
Step 1. Try a reverse fly from bent forward
By swinging your arms fully extended, you can work all the muscles in your upper back. You will need some space to spread your arms, but no other equipment is needed.
- Bend at the waist, with your feet shoulder-width apart. Hold two dumbbells with palms inward and elbows slightly bent. You should keep your arms towards the floor, not letting them swing.
- Slowly raise your arms to the side of your body. You should bring them parallel to the ground. Make sure you keep your elbows slightly bent and use your upper back to lift the weights.
- Slowly bring your arms back to the starting position. Concentrate and keep your arms outstretched. Let your back do the work.
- Repeat the exercise, slowly raising your arms and returning them to position for about 30 seconds. Keep your spine straight during the movement and make sure you don't swing your arms. With slow movements you will make sure that your back is working.
Step 2. Do dumbbell rowing
You can work your upper back by pulling weights upward, as if you were rowing in a boat. This exercise will help strengthen your shoulders and upper back, helping you lift heavy loads. You should do it on a bench, or at least a low, sturdy structure that can hold your weight.
- Place one knee and one hand on a bench or other sturdy surface, holding a dumbbell in the other hand. Extend your arm towards the floor.
- Pull your weight up, bringing your elbow closer to your body. Make sure you squeeze your back muscles with each repetition. At the highest point of the stroke, hold the position for a few seconds to maximize the contraction.
- Slowly bring your arm back down, fully extending it towards the floor.
- Make sure you make slow, firm movements to get your back muscles working properly. You shouldn't snap your arms up and down, but slowly move them between positions.
- Repeat for 30 seconds with one arm, then switch to the other side to work both shoulders. One rep includes the movement of both arms.
- If you don't have a bench, bend your knees and hips to lean towards the floor. You should pull the weight upward to use gravity as resistance. If you lean forward you can use two dumbbells at the same time, because you won't need the support of one of your hands.
- If you don't have dumbbells, look for an object that weighs about 2 to 3 kg that you can comfortably hold in your hand. The weight serves as resistance, so if you can easily hold it with one hand, it will allow you to make the exercise more effective. You can replace a dumbbell with a can of food from the pantry.
Step 3. Do shoulder raises
This simple exercise isolates the trapezius muscle. By shrugging your shoulders while holding light weights, you can train your upper back.
- With your arms outstretched, hold a dumbbell at thigh height, with a top grip. Drop your shoulders; you will feel the trapezes that stretch. Hold the position for 1 second.
- Shrug your shoulders and squeeze them. Hold the contraction for a second, then return to the starting position.
- Repeat the exercise. Continue raising and lowering your shoulders for about 30 seconds to complete one set.
- If you only have one dumbbell available, you can work one side at a time. If you alternate them for the same amount of time, you will have a good back workout.
- You can do this exercise with many tools. You probably have dumbbells, but you can also use piston rings, barbells, or cables.
Step 4. Do stiff leg deadlifts
By lowering yourself, you can stretch your lower and middle back muscles. The dumbbells offer extra resistance to make the exercise more challenging.
- Spread your feet shoulder-width apart, keeping your back straight. Hold a dumbbell in each hand and be sure to bend your knees slightly.
- Lean forward until you reach the floor with your hands. Keep your arms straight to make sure your back is working as you lower yourself down.
- After a short pause, slowly raise your upper back to a standing position.
Step 5. Do a rotational push-up to the opposite foot
This exercise uses dumbbells to increase the resistance of a push-up. Additionally, the rotational motion helps strengthen the lower back and core.
- Keep your back straight and your feet slightly wider than your shoulders. Hold a weight in both hands. If you only have one dumbbell, hold it with both arms.
- Lower your hands towards one foot. Keep your knees slightly bent and your arms straight.
- Slowly raise your back, then lower your upper body towards the other foot. Keep alternating sides.
Method 3 of 4: Strengthening with Elastic Bands
Step 1. Pull on an elastic band
With an elastic band and with enough space, you can quickly train your shoulders and upper back.
- Lie prone, with the elastic band under your chest. Make sure you hold the ends of the headband with your hands. Bring your hands under your shoulders, with your elbows close to your hips.
- Lift your chest off the ground and extend your arms away from your shoulders. When you have fully stretched them, pull the band towards your shoulder blades. You will not have to hold this position for long, it will only take a few seconds.
- Relax your shoulders to bring your hands back to the starting position. Slowly lower your chest. Repeat 8 times.
Step 2. Do some rowing while seated
You can use the elastic band to mimic a rowing machine. The band offers resistance to backward movement of the shoulders and upper back.
- Sit on the ground, with your legs stretched out in front of you. Wrap the elastic band under your feet, or around a stable object near your feet. You should keep your arms straight so that the band is loose, holding one end in each hand.
- Pull your arms towards your body, squeezing your shoulder blades to work your back.
- Return your arms to the starting position. Make sure you keep your feet planted on the ground as you pull and release the band.
Step 3. Do back extensions
By fixing the elastic band to the ground, you can stretch your back muscles by leaning back. The band will offer good resistance while you stay upright.
- Make sure the elastic band is attached to a stable object lower than your knee. You can hold it under your feet, or stop it with a very heavy object.
- Sit with your back straight on a stool, or other backless surface, where you can recline. Hold the band against your chest to tighten it.
- Slowly lean back until you reach an angle of approximately 30 °. Make sure you don't move your pelvis and keep your back straight.
- Hold the position for a few seconds, then slowly come back with your back straight. Repeat 10 times.
Step 4. Test for chest rotations
Using the elastic band as resistance, you can rotate your upper body to work your back muscles while sitting. You can use a door handle or other similar point to anchor the sash.
- Tie the sling to the handle of a closed door or elsewhere at chest height while seated. Make sure the anchor point does not move during the exercise.
- Sit by the door, holding it on your right side. Hold the ends of the band close to your chest with one hand. Make sure it is tight.
- Slowly rotate your upper body to the left, away from the door. Make sure you keep your groin and knees locked to work your back muscles.
- Hold the position for a few seconds, then slowly rotate backwards. Repeat 10 times, then turn and rotate to the right to work the muscles on the other side.
Method 4 of 4: Doing the Housework
Step 1. Use a broom for training
By replacing a barbell or other equipment with a broom, you can work your back and many other muscles. This can be a fun distraction as you sweep the floors around the house. In particular, this exercise trains the muscles of the shoulders and upper back.
- Keep your back straight and your legs apart, slightly wider than your hips. Hold a broom in front of you, parallel to the floor, at chest height.
- Get down and push the broom straight up. Make sure you squeeze your upper back muscles as you push the broom forward.
- Lower your back and return to a standing position.
Step 2. Try standing push-ups
This exercise, similar to a traditional push-up, requires you to use the edge of an appliance, such as a washing machine, to train your back and arms. This is a great solution if you have a few minutes to wait before the laundry is ready.
- Stand about half a meter away from the washing machine. Keep your hands on the appliance, shoulder-distance apart. Put your feet together.
- Slowly lower your chest towards the washing machine, bending your arms. Do not keep your feet flat on the ground, but lean forward on your toes.
- Push with your arms until they are fully extended. Repeat 20 times.
Step 3. Leave the laundry basket on the ground
This is a good idea when you have to move clothes between the washer, dryer, ironing board and drawers. Leaving the basket on the ground, you will always be forced to bend over to collect your things. Make sure you stretch your back every time you bend over.
It can be helpful to pick up one item at a time. This way you will be forced to repeat the movement many times
Step 4. Clean the gutters
Removing the leaves and debris from the gutters will train the whole body, including the back. You will have to stretch and stretch from the ladder above the eaves to reach the most difficult points with your hands and you will have to keep your core contracted, so as not to lose your balance.
Remember to keep moving the ladder as you continue along the eaves. If you lean too far, you may fall. Plus, walking up and down stairs is a great workout
Step 5. Garden
Planting, watering and weeding are all activities that can stretch and strengthen muscles, without going to the gym. You will often have to bend over to the ground; just make sure you lower yourself using your knees and don't arch your back, to avoid injury.
Mulching is another gardening activity that is perfect for training your back. You'll have to carry heavy bags of mulch and then shovel them around the garden. Just remember to properly lift heavy objects to avoid straining your back too much
Advice
- Always remember to stretch before working out your muscles. Don't risk strains or injuries.
- If you are a beginner, 2-3 kg dumbbells are perfect for you. Over time, you can gain weight as your muscles get stronger. If you can't gain weight, that's not a problem; the most important thing is that your movements encounter adequate resistance.
- If you have the ability to use a barbell and disc weights, deadlifts are great exercises for working all the muscle groups in your back. Just make sure you don't load the bar with more weight than you can lift. Deadlifts work your entire back, so try to do them early in the session when you are still full of energy.
- Correct posture is very important for physical activity. If you trained your back incorrectly you would risk injury and not strengthen your muscles. The back muscles are particularly vulnerable to injury, so be very careful.
- To train your lats, arch your back during the exercises. This movement helps isolate the lats, to achieve maximum contraction.
- Work out in an uncrowded area of the house so you don't bother anyone and have no other distractions.
Warnings
- Weights and endurance are important, but your safety is more important. Start with weights that suit your ability and gradually move to heavier loads. If you find that you can't lift a weight, stop trying. Tiring your muscles too much is the best way to get injured.
- If you feel pain during an exercise, stop it immediately. The back is a very sensitive area and an injury in that area can cause serious problems.
