Best Back Workouts At Home

Back Workouts At Home – Easy Enough You Can Do Them Right Now

In modern society, fitness isn’t easy to maintain. Even though exercise is one of the easiest ways to eliminate unwanted stress in our lives, it can still be difficult to get up and get moving. Our 9 to 5 careers take up the vast majority of our waking lives.

Family and social obligations usually soak up the rest. So, what time do we have to reach fitness goals?

Beyond that, most of us don’t have access to the tools we need because the cost of living is getting so high. So what can we do? Well, we’re going to talk about 6 of the best back workouts at home.

There are a lot of different exercises that don’t require training or equipment. And even if you’re just starting to reach for your goals, you have the strength to do a few sets. Knowledge weighs nothing and can empower anyone anywhere. Here are a few of my favorite back-strengthening exercises to do at home.

Superman (or Superwoman)

Superman back workoutThis exercise is really fun. When I do this, I will even add some workout to it by just rocking myself around a bit. I had to work up to that, but it sure made it a lot more fun. Oh no! Turbulence! Who says we need to grow up all the time?

The key to this one is to really reach from your core, through the hand and the feet. It doesn’t matter if you’re only 1 inch off the ground for 3 seconds, as long as you reach as far as you can in that time.

How to do it: There’s only one step. Lie on the floor, face down. Press through your arms and legs to lift them off the ground. Higher is not better. That will come with time. Try to hold for 5 seconds, but 3 seconds is the minimum. That’s one rep! Go for 3 sets of 10 reps.

If you need something a little easier to start, put your fingers behind your ears, and reach with your elbows instead. What a simple back exercise anyone can do at home!

Swim In Your Living Room

swimmer back exerciseA bit more complicated than the Super(wo)man, the Swimmer adds a lot of different muscle groups to your back workout and keeps things interesting.

How to do it: Start by lying on your face again. Lift your arms and legs just like the Superman. Then lift opposite arm and leg a bit higher. Hold, then return to the Superman. Switch and repeat. If you have barely mastered the Superman, and it’s really hard to hold your limbs up through this whole sequence, feel free to rest after each arm-leg set. Just lie on the floor for a few seconds in between. When you have lifted both sets of limbs, you’ve done a rep! Again, 3 sets of 10 reps is the goal.
This back exercise will bridge the gap to some of your goals, and again, it’s so easy to do at home!!

The Plank

plank back and ab exerciseMany fitness buffs dread this one… but you don’t have to. And you know why the buffs do it anyway? Because it works!

How to do it: Get into pushup position, then lower your elbows to the ground. Make sure your elbows are under your shoulders. Lift onto your knees or toes, and hold a straight line as long as possible. Try for one minute, at first, and work up to two if you’re really dedicated!That’s it!!
Most people will do this one on their knees. Athletes and body builders are the only ones who do the plank on their toes with any ease. This one is super simple, and actually, has a lot of modifications to look into if you are easily bored. This one definitely makes a great at-home workout for your back.

Hip Bridge

hip bridge back exerciseThe Hip Bridge is super useful for relieving hip and lower back pain caused by sitting in a chair for a long period, say, at work. It’s relaxing too.

How to do it: It’s almost the opposite of The Plank. Lie flat on your back with knees bent. Lift your bottom off the ground until your knees, hips, and shoulders all form a straight line. Hold in that position for a breath, and then SLOWLY lower back to the mat. That’s where you get the most workout, in lowering back down in a controlled way. You can just keep your arms flat or lace your fingers together under yourself. Again, 3┬ásets of 10 reps are recommended, although just doing what you can will benefit you.

Seated Row

seated row back workoutThis one requires a resistance loop band. I know, most of these require no equipment. But a loop band is a very versatile inexpensive item, and these exercises are so effective, I just thought I’d add them for your consideration. The seated row works the upper back and the arms, as well as the core.

How to do it: Sit on the floor, back straight. Place loop band across the soles of your feet. With palms down, tighten your shoulder blades and lift your elbows in order to pull the loop band tight. Release. You can add a bit of triceps action but just start with the back muscles.I’ve seen this one done with the loop crossed over the legs and without. I’ve tried it both ways and found it’s easier to do uncrossed. So if crossed is too hard, do it uncrossed for a while to build strength. This one can be modified by standing on the band or using a resistance band door anchor. Everything else stays the same, and you have the Bent Over Row. Again, the basic 3 sets and 10 reps.

Another great back exercise to do at home!

Bird Dog

bird dog back workoutAnother fun exercise that works out your brain as well! It teaches your brain to balance and coordinate. This one is simple and easy to learn.

How to do it: Start out on all fours. Hand under shoulders and knees under hips. Tighten your abdomen, and then lift the left arm and right leg straight out, at the same time. Hold for a breath.Lower to the start position and switch. That’s one rep! It sometimes helps to lift the arm first then lift the leg and hold. Also 3 sets of 10 reps. So simple and easy, a great back exercise to add to your home arsenal.

If you have a fitness goal(or need), don’t let anything hold you back! With just a little bit of knowledge and persistence, YOU ABSOLUTELY CAN reach your goals! And you’ve just been given a few sweet little gems to get started!


So there you have it. Next time you’re watching your favorite reality TV show, you can bust out these 6 back workouts you can do at home.

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