back exercises you can do at home without any equipment:
- Wide-grip push-ups: This exercise works the lats, rhomboids, and rear deltoids. To do a wide-grip push-up, start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your body until your chest touches the ground, then push back up to the starting position.
- Supermans: This exercise works the lower back, glutes, and hamstrings. To do a superman, start lying on your stomach with your arms extended above your head and your legs extended behind you. Raise your arms and legs off the ground as high as you can, then lower them back down.
- Bird dog: This exercise works the core, back, and glutes. To do a bird dog, start on your hands and knees with your back straight. Extend your right arm forward and your left leg back, keeping your body in a straight line. Hold for a few seconds, then repeat on the other side.
- Dead bugs: This exercise works the core, back, and abs. To do a dead bug, start on your back with your knees bent and your feet flat on the floor. Place your hands behind your head with your elbows bent. Slowly extend your right arm and left leg, keeping your back flat on the floor. Hold for a few seconds, then repeat on the other side.
You can do these exercises in a circuit, doing 3 sets of 10-15 repetitions of each exercise. Rest for 30-60 seconds between sets.
Here are some tips for doing these exercises safely and effectively:
- Keep your back straight throughout the exercises.
- Don’t arch your back or round your shoulders.
- Breathe deeply and evenly throughout the exercises.
- Listen to your body and stop if you feel any pain.
With regular practice, these exercises can help you build a stronger back and improve your posture.