Tone the back with 5 no-equipment back exercises

Most people spend days by hunching over their laptops and smartphones, which is not beneficial for their health. This self-neglect results in back pain and other health problems.

Our back muscles are the most important muscle groups of our body, but it doesn’t change the fact that most people neglect back training.

It is very important to perform back strengthening exercises, in order to maintain functional movement and prevent back pain.

You use your back in almost all movements you perform throughout the day, from bending over to pick up your garbage to walking.

So if you want to keep your back healthy and lead an active life, you shouldn’t neglect back strengthening exercises. In this article, we would like to show you five effective back exercise to train your back muscles.

The good news is that you don’t need to have any special equipment, as you can perform them with your body weight.

To complete this workout, you need to perform five repetitions of each exercise and repeat the set three times with thirty seconds of rest between each set.

In order to obtain desired fitness results, you should do this training routine three times a week. Are you ready to sculpt your body?

Scroll down to see how to do these exercises correctly to prevent injuries. It is time to work out, ladies!

#1. Push Ups

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1. With your legs extended back, place the hands below the shoulders, slightly wider than shoulder width apart.

2. Start bending your elbows and lower your chest until it’s just above the floor.

3. Push back to the starting position. A 1-second push, 1-second pause, 2-second down count is ideal.

4. Repeat.

#2. Triceps Extension (perform without dumbbells)

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1. Lie on your belly with your legs fully extended and your arms forming a T shape with your body.

2. Engage your back muscles to lift your torso and arms off the mat.

3. Bring the arms to the sides, squeeze the shoulder blades and pause.

4. Return to the initial position and repeat.

#3. Swimming Pilates

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1. Lie on your belly with your arms and legs fully extended.

2. Raise both arms and legs off the mat and lift your head and chest.

3. Flutter your arms and legs and keep alternating sides for the entire duration of the set.

#4. Dumbbell Bent Over Lateral Raises (perform without dumbbells)

1. Grab a set of dumbbells and bend your torso, until your chest is nearly parallel to the floor.

2. Raise your arms out to the sides as you lift the dumbbells.

3. Once both arms are parallel to the floor, pause, and then slowly lower them to the starting position.

4. Repeat.

#5. Plank

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1. Get into a push up position, with your elbows under your shoulders and your feet hip-width apart.

2. Bend your elbows and rest your weight on your forearms and on your toes, keeping your body in a straight line.

3. Hold for as long as possible.