Back Workout: 6 Simple Exercises |

back exercises
This back workout gets you in shape

Back exercises: woman with strong back muscles

© Undrey/Shutterstock

With our back exercises you can strengthen the lower back and prevent back pain without much effort. We will show you how you can do an effective back workout at home and without any equipment.

Back pain is one of the most common chronic diseases worldwide. The main reason for this is office work, because we spend an average amount of time 7.5 hours a day sitting. This automatically leads to our muscles breaking down and back problems are inevitable.

Researchers have found that yes an hour of exercise a day is worth eight hours sitting. Classics among low back pain include, for example, the forearm support and the back stretcher. We also recommend the following exercises, which strengthen both the back muscles and the spine and are therefore an ideal training for muscle development.

pelvic lifts

Pelvic raises are one of the back exercises that also strengthen the glutes. In the starting position, lie on your back and place your feet shoulder-width apart. Her arms are stretched out beside her body with the palms down.

Then you lift the pelvis up to the torso and thighs. form a straight line. Hold this position for a few seconds, and then slowly lower your pelvis down without touching the floor. Repeat the exercise about 15 times to effectively strengthen your back muscles.

Pelvic raises with leg raises

About the pelvic lift a little more demanding To shape and put more stress on your back muscles, you can shift your weight to your left leg and straighten your right leg. Make sure your pelvis stays straight. For optimal back training, you should also do 15 repetitions on this exercise, then switch legs.

Lateral leg raises

The lateral leg raise is also one of the most effective back exercises for strengthening the back muscles. Lie on your side and support your head with your hands or a pillow. Then you lift your closed legs off the ground and hold this position for a few seconds.

Then slowly lower them onto the mat and repeat the exercise 10-15 times. Then you switch sides. Positive side effect: The abdominal muscles are also trained with this exercise.

side table

The side plank is a back exercise that not only stabilizes the back muscles, but also ensures a slim waist. In the starting position you are on your side and you support your body on your left forearm. You can use your right arm to stabilize yourself. The lower part of the leg is slightly bent, the upper part is stretched over it.

after tighten your stomach a little and raise the pelvis so that the lower part of the left leg remains on the floor. Raise your top leg, then lower it down along with your pelvis. Repeat this back exercise 10 to 15 times, then switch sides to get the most out of your back muscles.

quadruped support

The quadruped position is a classic among back exercises and it’s so popular because you can do it with it. train your abs at the same time may. In the starting position, you lean on both arms and slightly bend your elbows.

Then stretch your right leg back and your left arm forward so that they form a line. Your gaze is directed downward. Hold the position for a few seconds and then bring your knee and elbow under your body. After 15 to 20 repetitions, you can switch sides.

swing back

In the starting position for this back exercise, you sit in the middle of the mat and bring your legs in close to your body. Grab your knees with your hands and slowly roll onto your back, until your shoulders almost touch the ground.

So you rock again until you’re almost sitting up straight again and then drops you again. To train the back muscles optimally, you should repeat the exercise about 10 times.

” vendor-id=”5e77acddd8d48d795087425b” vendor-name=”Tracdelight”/>

Reading tip: You can also learn more about low back pain here: Low back pain. We also reveal everything about a rounded back, back exercises and what low back pain is.


Leave your vote

Leave a Comment

Log In

Forgot password?

Forgot password?

Enter your account data and we will send you a link to reset your password.

Your password reset link appears to be invalid or expired.

Log in

Privacy Policy

Add to Collection

No Collections

Here you'll find all collections you've created before.