Every person needs a muscle corset for good posture and support of the spine. These are the abdominal muscles, lateral muscles and back muscles. In this article, we’ll look at exercises to strengthen your back muscles. That is, we do not aim to pump up the back, we will simply strengthen it. Repeat each exercise first in 1 approach, gradually increasing the number of approaches to 2-4, 8-12 times. Take a break of 30-60 seconds between sets.
Exercise 1: Lower Abs and Back Exercise
This exercise allows you to increase flexibility, endurance of the back muscles, and work out the lower press.
Starting position: lie on the floor on your back, stretch your arms over your torso, raise your legs perpendicular to the floor. Slowly throw your legs back behind your head. In this case, the big toes should “look” exactly at the floor behind your head. Hold this position for a few seconds. Slowly do the exercise in reverse order – first straighten your legs so that they make a right angle with your body. Then gently lower them to the floor, to their original position.
Exercise 2: Raising the board
Starting position: as in push-ups, only on the elbows. The arms are slightly wider than the shoulders, the back is straight. Leaning on your forearms and toes, keeping your head and neck in a straight line with your back (plank position), tighten your abs so that your stomach does not hang down and pull your pelvis so that it is in a straight line with your head, neck and spine. Raise your right leg 15-30 cm from the floor, squeezing your buttocks. Keep it in this position for 3-5 seconds. Lower your right leg and do the same movement with your left leg. Repeat the exercise 10 times.
Exercise 3: Boat
A boat is an exercise on the lumbar muscles, which is performed while lying on the stomach, while the body bends in the lumbar region, and the head, arms and legs are pulled up.
Starting position – lying on your back with arms outstretched forward.
We put our hands on the buttocks. Bending over, tear off the legs and chest from the floor, by 30 cm.
Do not bend your legs at the same time. Feel the muscle tension. Fix this position for 10-15 seconds, then return to the starting position and rest. Repeat the exercise 10 times.
Exercise “Boat” can be slightly modified and you get another fairly effective exercise for straightening the back. Lying on the bed face down, the torso hangs from the edge of the bed to the waist, the legs are held by an assistant on the bed. Extend your back.
Exercise 4. Incomplete push-ups from the floor, wall or bench
Push-ups are a great opportunity to strengthen the muscles of both arms and back at the same time. Before doing push-ups, you should decide what the starting position will be. What can you do push-ups from? From any object: wall, table, chair or floor. And the position of the legs can also be different. They can even be raised to some kind of elevation, such as a bench, if the push-up occurs from the floor. Or place it on an unstable support, such as a fitball.
Start with exercises that are easy and comfortable to do, gradually progressing to more difficult ones.
Consider wall push-ups, for example, as the easiest. Put your straight arms on a support, straighten your legs, using your toes as a support on the floor.
The elbows and shoulder are directed along the torso. The fundamental condition for the correct execution of this exercise is a straight neck. It is then that all the extensor muscles of the back will work as a single unit.
Exercise 5. Shraga
The trapezius muscles are best used with only one exercise: shrugs. As a burden, you can use any 2 weights (dumbbells, a barbell, or even bags and water bottles … whatever is more convenient for you).
Starting position: stand straight with your arms down at your side. Raise your shoulders smoothly as high as possible. Hold this position for a moment. Slowly return the barbell to its original position. Do 8-10 reps this way.
Breathing: upward movement – exhalation, downward movement – inhalation.