Back Muscles: Exercises To Strengthen Them

In this article, we present a routine of exercises that help strengthen the back. These are very simple and easy movements to perform for anyone and (almost) in any physical condition. They work!
Back muscles: exercises to strengthen them

The back is a part of the body that suffers from weakness in the abdominal muscles, hamstrings or from injuries and herniated discs. For this reason it is imperative to maintain correct posture and exercise regularly to strengthen the back muscles .

Raising of opposite arms and legs

This exercise contributes to the strengthening of the abdominals and, consequently, to a reduction in the lumbar tension of  the back muscles . The steps to perform to carry out this first exercise of the session are as follows:

  • Position yourself on the ground, on all fours (i.e. with your palms facing the ground and with your knees bent).
  • Once in this position, raise and stretch your right arm, while doing the same with your left leg; spread them out until they are parallel to the floor.
  • Remain in this position for a few seconds, then return to the starting position to perform the same movement, but with the opposite leg and arm.
  • Do  3 sets of 12 reps on each side.
Opposite arm and leg raise

Lifting of arms and legs with support on the belly

It is an exercise very similar to the previous one, in which we have to raise the arm and the leg in the opposite position; unlike the previous one, during this exercise we will have the belly as a point of support, instead of the knees.

To perform this exercise, we will follow the following steps :

  • Lie on your stomach with your arms outstretched and your palms facing the floor.
  • Once you are in this position, raise and straighten your right arm, while doing the same with your left leg.
  • Maintain this position for a few seconds and then return to the starting position; then perform the same movement with the opposite leg and arm.
  • You should do 3 sets of 12 reps on each side.

Lifting of the pelvis

This third exercise routine also serves to work the lumbar area and that of the abdominals, since we have to contract the abdomen every time we perform a repetition. These are the steps to follow to perform this exercise:

  • Lie with your face facing the ceiling and bend your knees, with your feet flat on the ground.
  • Once you are in this position, keep your arms along your torso, with your palms facing the ground; with your back straight, lift your buttocks by lifting your pelvis.
  • Stay in this position for 10 seconds, then repeat 12 times.
Lifting buttocks

Leg Raise

By doing this exercise, you will be working your lower back and abs, not to mention your other muscles, such as the thighs and buttocks. To perform this session exercise, follow these steps:

  • Lie on your stomach, bend your left leg and lift your right as far as you can go (without sudden movements, but rather gentle).
  • Once in this position, grab the leg already raised with both hands and remain in this position for about half a minute.
  • Then, switch legs and perform the same exercise for the same number of minutes, until you complete 3 sets.

Last exercise for the back muscles: the lumbar

By performing these exercises, we will work and, therefore, strengthen above all the lumbar area, in addition to the oblique muscles of the waist. The steps to follow are as follows:

  • To strengthen your lower back, lie on your stomach, with your arms extended forward and your palms facing the ground. Lift your torso 10 times, then repeat this movement for 3 sets.
  • To strengthen the obliques, lie down on the side while keeping the feet still, to lift the body sideways. Perform this movement 10 times, repeating for 3 sets.

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