The 5 Best Exercises To Strengthen Your Back

If you are not used to exercising, it is important that you do not push yourself. Take it little by little to avoid injuries both in the back and in other areas.
The 5 best exercises to strengthen your back

The best exercises to strengthen your back will not only give you the opportunity to tone it. They also help  prevent injuries and pain and improve your posture. As a result, it will stabilize the spine to prevent chronic problems in the future.

Many people tend to focus their efforts on areas such as the abdomen and legs. However  , it is important to dedicate at least a few minutes of work to this area as well.

In fact, you can plan a simple routine. You do not need to use machines or professional equipment for this. That way  , you increase the resistance to your back and reduce the tension.

In this article, we want to share 5 of the best exercises to strengthen your back.

Try them!

Extensive plank to strengthen your back

The 5 best exercises to strengthen your back

The plank is an exercise that uses  muscles throughout the body. However, it especially uses the muscles in the lower back and  abdomen.

In this case, we suggest a variant with outstretched arms. This is designed to  increase the body’s strength and resistance.

How do you do it?

  • Lie face down on an exercise mat. Support yourself on your palms and toes.
  • Then you have to act as if you want to push the floor away from you. Bend your elbows slightly while pushing.
  • Keep your back straight. Your body should form a straight line from your head to your heels.
  • Try to  maintain the position for 15 seconds, before resting.
  • Do  four sets.

2. Legs against the chest

Pulling your legs toward your chest helps tone your abdominal muscles. As a result, this  exercise will  increase the flexibility of your hips and lower back.

This exercise is ideal for soothing tension in the lower back. This is especially true when you feel stiffness and pain.

How do you do it?

  • Lie face down on a mat. Your legs should be straight and your arms should be at your sides.
  • Then lift one of  your knees  to your chest and hold it there with both hands. Hold this position for  5 seconds.
  • Slowly lower your leg back to the starting position while keeping your back straight.
  • Do  ten repetitions with each leg  in an alternating pattern.
  • Do  four sets.

3. Contralateral plank

The 5 best exercises to strengthen your back

The contralateral plank, also known as the “superman”, is a physical resistance exercise. It helps to strengthen the muscles in the back, abdomen and buttocks.

This reduces tension, increases circulation, and helps you achieve better balance.

How do you do it?

  • Lie with your stomach down on a mat, with your palms on the surface and your knees bent.
  • Lift and stretch the left arm and right leg. You should support your body with the other two limbs.
  • Hold the position for  5 seconds. With a slow motion, return to the starting position.
  • Repeat the exercise with the other arm and leg. Do  ten repetitions for each side.
  • Do  three or four sets per session.

4. Outcome


Outcomes are movements that, in addition to toning your gluteal muscles,  increase the strength of your leg and back muscles.

Doing this regularly will control pain in the lumbar region. It also improves your posture and reduces stiffness.

How do you do it?

  • Stand upright with your knees together and your arms at your sides.
  • Move your right leg forward. Bend your knee while stretching your left leg backwards.
  • Keep your arms in front of you or over your head. Stretch your upper body without losing balance.
  • Hold the position for five seconds and then switch to the next leg.
  • Do  three sets of ten repetitions for each leg

5. Arm raises

Shoulder-width arm raises

Arm raises  support the back, shoulders and upper back in general.

This is an exercise that requires physical resistance. This is because  it requires strength to push you up and keep your body straight in repetitive motions.

How do you do it?

  • With your face down, place the weight on your toes and palms. Keep your hands shoulder-width apart.
  • Contract your abdominal muscles to avoid excessive damage to the lumbar region. Then bend your arms down until your shoulders are at the same height as your elbows.
  • Return to the starting position and  repeat the movement ten times.
  • Do  three or four sets.

Are you ready to try them at home? If you are still worried about strengthening your back, add these exercises to your routine.

See how good they are at keeping the muscles in this part of the body healthy.

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