Bodyweight Back Exercises
When people talk about building core strength, they are often focused on sculpting their abdominals,
gluteus muscles, and thighs. Since you cannot see it yourself without a mirror, it is easy to overlook
the importance of building the strength of your back. Your back muscles support your posture and
the movements of your limbs, and one shouldn't underestimate the beauty of a well-muscled back.
These great bodyweight back exercises will have your back looking and feeling better than ever
before.
Is It Possible to Build Back Strength with No
Equipment?
Sure, gym equipment can be helpful, but humans have been keeping themselves in shape long
before gyms existed. If you can't afford to buy a gym membership or expensive equipment, never
fear! There are a multitude of ways you can exercise your back using nothing but some floor space
and your body weight.
What Are Some Bodyweight Back Exercises?
Planks
Planks are everyone's most loved and most hated exercise. They are one of the simplest ones, but
also one of the most effective. Planks are great for the entire core and target the trapezius muscles
in the upper back and shoulders. Although most people use planks to build abdominal strength, they
also strengthen the back, which is engaged to keep the rest of the body underneath it stable.
A plank looks like the start of a push up, although a common variation is to stand on your elbows
rather than your hands. You will need to keep you back, gluteal muscles, and abdominals tight to
hold your entire back in one straight line, without letting your hips rise or sink. Although it is tempting
to look at the floor, looking forward will give you the best results.
Start by holding a plank position for one minute a day, and then gradually increase the time. If you
are new to doing planks, even that one minute will feel like an eternity.
Reverse Snow Angels
Reverse snow angels are another one of the most effective bodyweight back exercises. They
strengthen your spine and work your upper abdominals.
If you've ever made snow angels as a child, you probably have some idea of what this exercise will
look like. It is very similar, except you are lying on the front of your body rather than on your back,
and on the floor rather than cold wet snow. Lift all four of your limbs off the floor, as well as your
head and upper chest, with the legs extended long and your arms stretches above your head.
Holding this position, bring your arms down to your sides, and then back to the starting position.
You'll get the best workout with slow, controlled movements, and keeping the rest of your body
stable while you move your arms. Try not to arch your back too much, focus on keeping your body
long and extended. Start with a couple sets of ten repetitions each, resting in between.
Bridge Pose
Bridge pose is known as Setu Bandhasana in Yoga, and is also commonly used in Pilates routines.
This is a great bodyweight back exercise that lengthens the spine, as well as working the gluteal and
abdominal muscles.
This one is started lying on your back, with your knees bent and feet on the floor, as close to your
hips you can comfortably get. Slowly raise your pelvis, letting your spine peel off the floor vertebrae
by vertebrae, until you have a straight line from your knees to your head. Keep your glutes tight, but
don't raise your hips above the line. Hold for a few seconds, then lower down slowly with the same
control.
There are many variations of bridge pose. A common one for opening the chest and shoulders is to
interlace your hands underneath you while in the pose. Whatever variation you do, keep your eyes
pointed towards the ceiling, as turning your head in this pose can strain your neck. Start with a
couple sets of ten repetitions each, resting in between.
Kneeling Extensions
Kneeling extensions are a great way to work the entire core, lengthen the spine, and build stability.
The key to this exercise is to keep your torso still while moving your arms and legs by keeping your
abdominals pulled in tightly.
Start on hands and knees, with your shoulders directly above your hands and your hips directly
above your knees. Extend one arm forward and the opposite leg back, creating a nice long line. Hold
for a second or two and then switch sides.
This is another exercise that is most effective when using slow, controlled movements. Keep your
eyes towards the floor and your neck long. Ten repetitions per side is a good place to start.
Swimming
The swimming exercise is one of the most effective bodyweight back exercises. It lengthens and
strengthens your spine and engages your core and limbs. Despite the name, you will not need a
pool for this.
Start face down on the floor, with your arms stretched out overhead. Lift one arm, along with your
head, chest, and opposite leg. Hold for a second or two, let them sink to the floor, and then switch.
Try not to arch your back too much, you want to reach your arm and leg towards the opposite walls,
elongating your spine.
Once you are proficient with this exercise, you can keep all your limbs a few inches off the floor for
the entire exercise, alternating which ones you are raising higher. This exercise can be down in a
slow, controlled manner, or more quickly, beating your limbs rapidly as if you were actually
swimming. A good practice is to first do ten slow repetitions on each side, and then twenty more
quickly.
Conclusion
As your back strengthens, you may notice your posture improving, your head rising from your body
as if you were growing taller. With a more stable back, the movements of your limbs will also begin
to feel smoother and easier. Don't let a lack of gym membership prevent you from developing a
strong and healthy back. You can develop a strong and sculpted back from the comfort of your own
home, using nothing but these bodyweight back exercises!