Do these no-equipment exercises for a strong back
We often overlook our back muscles in workouts. However, they are involved in almost every movement, from bending down to tying our shoes to carrying bags. Don't want to go to the gym? No worries! You can still strengthen your back with these equipment-free exercises. They are effective and will give your back the strength it needs to support you in your daily activities.
Superman
Lie facedown on the floor and extend your arms forward. Squeeze your glutes and lower back, and lift your arms, legs, and chest off the floor. Maintain this position for a few seconds and then return to starting position. Perform three sets of 10-15 repetitions with controlled movements. Ensure proper form and avoid straining your back during the exercise.
Dolphin kicks
Lie facedown on a bench. Keep your hips at the edge, feet resting on the ground, and your hands under the bench. As you engage your abdominals, glutes, hips, and lower back, straighten your legs and raise them above. Keep toes pointed away from the body. Hold this position for a few seconds, engaging all muscles. Lower feet slightly below the bench and repeat.
Hip hinge
Stand straight with your hands on your hips and feet slightly wider than your hips. Engaging core, push your ribs forward and slightly pull your shoulders back. Slowly bend forward at the waist, keeping your back straight. Keep back, glutes, and hamstrings engaged. Go parallel or just above parallel to the floor. Return to starting position and repeat. Do three sets of 10-15 reps.
Reverse snow angels
Lie facedown, arms at sides, and palms down. Lift shoulders and hands off the ground by squeezing your shoulder blades together and using the muscles in your mid-back. Keep head down and slowly raise arms past shoulders to ears. Maintain straight arms and locked elbows to engage lats and shoulders. Return arms to starting position. Perform three sets of five reps.
T push-ups
Start in a pushup position with hands slightly wider than the chest. Engage glutes and core for a straight spine. Bend elbows, lower chest to the ground, and squeeze back at the bottom. Push up, rotate one side up, and raise your arm straight up. Pause at the top before returning to the start. Repeat on the other side.
