Back excercise

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Hello friends so I am back with a new topic. Today I will be telling about the different back exercise and with the help of these exercises you can do the back workout at home without gym equipments and make the perfect back.

 Are you wondering how to get a stronger back? Personal trainer Sven recommends trying the following 6 bodyweight exercise You don’t need any equipment for these – just your own body weight.

In general, bodyweight exercises often require a lot of core stability,” says Sven. The personal trainer adds, “To develop this core stability, your abs and back have to learn to work together. Because one can’t be strong or stronger without the other. That’s why besides exercises with additional weight like squats, deadlifts and pull-ups the following exercises are part of my basic training for a strong back.”

 1.Low Plank

Starting position 

Lie on your stomach. Bend your elbows directly under your shoulders and place your forearms on the floor. Extend your legs and rest the balls of your feet on the floor.
How to do the excercise
Lift your hips and thighs off the floor 
 your body is parallel to the floor. Engage your core and make sure that your body forms a straight line from your head to  feet. Tuck your pelvis under to ensure a flat back. Don’t let your lower back (lumbar region) sag or lift. In the thoracic region, pull your shoulder blades in and down.

2.High plank

Starting position

Get on all fours. Place your hands shoulder-width apart directly under your shoulders. Keep your elbows slightly bent.
  
How to do the excercise 
Extend your legs and rest the balls of your feet against the floor. Your body should be diagonal to the floor. Engage your core and make sure that your body forms a straight line from your head to your feet. Tuck your pelvis under and make sure your back is flat. Don’t let your lower back (lumbar region) sag or lift. In the thoracic region, pull your shoulder blades in and down.

3.Bridge 

The bridge strengthens your low back and hip muscles, helping stabilize your spine. Start on your back with your arms by your side. Your knees should be bent, and your feet should be flat on the floor. Slowly raise your hips off the floor, contracting your glutes and your hamstrings as you go.

 Benefits 

  • I realized I take my back granted 
  • My flexibility improved
  • I felt less slouchy 
  • My legs felt stronger
  • I got a six pack abs 

4. Superman 

 Starting position

Lie flat on your stomach extend your arms forward ,palms on the  ground


how to do the excercise

 .Raise your upper body and then your legs to form an arch. Make sure that your knees and your chest do not touch the floor. Keep your head and neck neutral. Do not overextend your neck and keep your chin tucked. You can bend your arms slightly at the elbows as you extend them up and forward. You can increase or decrease your body tension by slightly raising or lowering your upper body and/or legs simultaneously.

5. Push up hold 
  • Start in pushup position with hands slightly wider than shoulder width, feet hip-width apart. Your body should form a straight line from heels to head.
  • Bend elbows and lower body until hovering a few inches above the ground. Hold for 1 deep breath, and then press half-way up and hold for 1 deep breath.
  • Lower back down to your lowest point, holding for 1 deep breath.
  • Return to your half-way point for one more hold.

Conclusion
so guys you know all that the back is a main part in the body it increase the concertration level and all body depend on the back in this blog i explained the back workout without gym equipments. and how can you make yourself fit by staying at home itself.




















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