Many people don’t pay much attention when it comes to working out their back, maybe the reason for that is because we don’t see it. The result of that can be slack and annoying folds.
In today’s article we present to you a quick and effective back workout that you can do it from the comfort of your home and it won’t take much of your time. It is recommended to practice these exercises at least 2-3 times a week and in a very short period of time you will tone your back and make it look sexy.
Forward bends
Stand straight with feet shoulder-width apart.
Lean forward without bending your knees.
Try to get to the floor with your hands.
Reach the floor.
Side bends
Stand straight with feet shoulder-width apart.
Raise one hand up, and put the palm on the back of your head.
Take a dumbbell in your other hand, and lower it down.
Make short bends toward your arm with the dumbbell.
Push-ups
Get into a high plank position.
Shift your center of gravity to your arms.
Lower your body, bending your arms at the elbows.
Return to the initial position.
Bow pose
Lie on your stomach.
Pull your arms forward.
Bend your back, lifting your head, arms, and legs up at the same time.
Grab your ankles.
Inhale deeply. Stay in this position for a few seconds.
With an exhalation, relax the muscles, and return to the initial position.
Superman
Lie on your stomach, stretching your arms and legs.
Raise both legs and arms at the same time, bending your back.
Stay in this position for a few seconds.
Return to the initial position.
Upper back lifts on stability ball
Lie down on the ball on your belly.
Fix your legs shoulder-width on the floor.
Place your hands on the back of your head.
Raise and lower your shoulders and upper back while keeping your neck straight.
Bridge
This exercise is one of the most effective for the back. However, have it in mind that you need a good preparation because otherwise it can be dangerous.
As you lie on your back, bend your knees and place your palms above your head, on the floor.
Gently lift your hips and your shoulders.
Lift your back in the air and hold this position for a few seconds.
Return to the initial position.
