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Back exercises without equipment: train your back at home

Weak back muscles cause all sorts of problems and ailments: back pain, tension in the upper back, and poor posture. With these exercises you can relieve pain, strengthen muscles and fight a round back!

Do the following Exercises in a circle one after another performing each exercise for 60 seconds and moving on to the next exercise without interruption. After the circuit, rest for 60 seconds and repeat the back-to-back exercises. Complete the circuit three, four or five times in a row, depending on your training level. Do this three times a week, such as in the morning right after you get up, in the office during your lunch break, or in the evening while watching TV.

The best back exercises without equipment

1. Superman / Swimmer

The simplest and at the same time most effective exercise for the lower back is the Superman. You can easily perform the exercise, which is also called a swimmer or a breaststroke, depending on the variant, on a mat or soft floor. A modified variant (see below) also specifically trains the upper back, that is, the muscles between the shoulder blades. Here’s how it’s done:

  • Lie on your stomach. The eyes look down or diagonally forward towards the floor.
  • The legs are stretched back, the arms are stretched in front of the head so that your body is in a straight line.
  • At the same time, lift your arms, legs, and chest off the floor and slightly arch your back. This is the attitude. Once you can hold it for a minute, do the following variations:
    • Variant 1 – paddling: Move your arms and legs diagonally up and down (left arm and right leg go up, then right arm and left leg, alternating on the fly)
    • Variant 2 – frog: Stretch your arms out in front of your body, then fold them to the side in a frog-like motion and lift your upper body up. Hold briefly on your feet and actively squeeze your shoulder blades together in the back. Then stretch your arms forward and lower your upper body.

Tip: Keep your butt tight during the exercise by squeezing your glutes together! This keeps your whole body active and energized.

The following video by Sophia Thiel serves to illustrate the movement:


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