Back pain can be a very uncomfortable situation to be in. It is now one of the most common body aches that even young adults are experiencing. This is the reason why back exercises at home are highly encouraged. Many physical activities engage the back muscles and strengthen them over time. Go to Besthomegymequipment.com.au to check out modern equipment fit for back strengthening programs.
Importance of Back Exercises
Back training is considered the hardest part of fitness programs. This is mainly because the upper back and lower back are large muscles that need time to fully achieve a certain goal. Add the fact that you can’t really see your back while exercising making it very difficult to focus. Nevertheless, no matter how hard it may be, personal fitness trainers urge everyone to include it in their exercise routine even at home. The reasons why it’s important are as follows:
- The back muscles play an essential role in making your upper body workouts more efficient. If you are into lifting, it is important that both your upper back and lower back are fully equipped to take the force.
- Back is a vital body part needed in doing successful weight loss exercises. Most fat burning workouts use the strength of the whole body, including our back.
- A Strong back muscle is equivalent to correct posture. When we sit for a long period of time on a daily basis, we don’t realize that our shoulders and back postures are gradually declining. This is very beneficial especially to those who spend most of their time sitting in the office.
- Back exercises also correct the form of your body. Men are most fond of chest exercises and merely puts effort into back workouts. This often gives them uneven upper body part muscles and causes them to have a slouchy posture.
Back Exercises at Home
Having strong upper back and lower back muscles are the secret to making all of your other workout routines more constructive. One of its main advantages is that it promotes safe exercise routines and prevent injuries from happening. Here are some of the back exercises that you can absolutely do at home:
- Dumbbell T-raises. You will be needing a pair of dumbbells for this exercise. If you don’t have one, find something in your home that you think can be an alternative. To perform T-raises, hold the dumbbells in each of your hands and raise your arms to the side until they are in line with your shoulders. pause for while, contract your muscles, and slowly lower down your arms.
- Planking with an arm lift. Planking is a good way to strengthen both core and back body parts. Adding arm raise movements to the routine will engage your back even more. Just put your stance in a full plank position and lift your arms simultaneously. Remember to keep your chest still and engage your back and shoulders.
- Push-ups. Pushups are known to be very beneficial in boosting upper body strength. With proper form, posture, and execution, it can greatly contribute to back strength as well. For optimal results, do at least 5 repetitions in every routine.
- Pilates press. This exercise targets multiple body parts such as the chest, triceps, back, and core. To start, place yourself in a full push-up position, bend one knee 90 degrees to the back, perform a push-up exercise, and do the same routine to the other leg after.
- Booty and back blasters. This exercise mainly focuses on thighs, glutes, and hamstrings but it is also proven to be an effective back exercise that can be done at home. You can perform booty and back blaster by lying flat facing the floor, this will be your starting position. Put your arms behind, now arch your back as you lift your leg. Contract your muscles and repeat.
- Dumbell row. You can do this exercise with one or both arms depending on how intense you want your workout to be. For one-arm dumbbell row, bend one of your knees and place the other leg straight at the back, lower your upper body part and engage your core. Lift the dumbbell while focusing on your back and shoulder muscles, stop briefly, and go back to the starting position.
- Seated reverse fly. This is an exercise that you can definitely do at home. Get that favorite chair of yours and sit on it. Keep your feet flat on the floor, and remember to maintain a correct posture. Slightly tilt your upper body to the front and lift your straight arms to the back, more like a flying movement. Once the arms are extended, contract your back muscles, and go back to the initial position. For best results, you may add dumbbells to the routine.
Exercise is an important activity to keep our body strong. As a matter of fact, health professionals are very eager on recommending home exercises to their patients with physical deficiency. So start your routine now at the comfort of your own home, eat your protein and get that healthy and fit body that you’ve always wanted to achieve.