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It’s without doubt that we men have become accustomed to a sedentary lifestyle. As such it’s important that we learn how to exercise and keep fit despite the technological advancements. One such way is the various bodyweight back exercises that we can do at our convenience to strengthen our back muscles.
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Table of Contents
Bodyweight Back Exercises
Unlike our ancestors who had to walk and run miles daily just to make sure there’s food on table; we don’t have that luxury since we can make more by just sitting and blogging.
Hence the need and importance of simple yet effective exercise routine such as the bodyweight back exercises; which targets the following important muscle groups:
- Trapezius: These include the shoulders and the upper back
- Latissimus dorsi: It runs from armpit to the mid-back
- Spinal Erectors: These run the length of the spine
- Rhomboids: These are between the shoulder blades mid-back
For one thing it’s not necessary to hit the gym to perform the different bodyweight back exercises.
Majority of these exercises are easy to do from the comfort of your home; and we will take a look at some of them below.
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Cat/Cow Yoga Move
This bodyweight exercise for your back can be a great warm-up before starting any typical back routine. Also, it can provide flexibility to the cervical spine.
In order to perform this warm-up exercise, start by placing your hands and knees on the floor. You should be in a position resembling a cow, hence the name.
While gazing forward, you should lift your chin and chest up. All these steps are necessary when inhaling. For the cat position, you should exhale and draw the belly button towards the spine.
At the same time, round the back toward the ceiling like a cat. Hence, the name cat.
It is important to take a 30 seconds rest between sets and two sets of ten moves would be enough for a beginner. Here’s a video illustration:
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Hand Walk
Another great exercise in this list of bodyweight back exercises, is the hand walk.
In order to perform this particular exercise, you should keep the legs straight while walking forward with your hands and slowly moving back towards your feet; the exercise would be complete.
It is important to take a 30 seconds rest between sets and two sets of ten moves would be enough as a beginner. Here’s a short video illustration:
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Floor Y
This can be an interesting exercise for someone who prefers to lie down while exercising. In addition, it can strengthen the back and the shoulders as well.
In order to perform this particular bodyweight back exercise, you should lie flat facing the floor. Form a Y, keeping the thumbs in an upward position and squeeze the shoulders while bringing the arms upward to form a Y. Hence, the name floor Y.
It is important to take a 30 seconds rest between sets and two sets of ten moves would be enough. Here’s a how-to video:
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Push Ups
This can be a great exercise to pull back the shoulder blades and latissimus dorsi.
While facing the ground, you should lower only one inch off from the ground and then rise up. For this exercise, take a 60 seconds rest between sets and two sets of 10 reps would be great.
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Reverse Push Ups
The reverse push up can be great for the shoulders and the upper back. It can be ideal for those who are sitting in front of the laptop screens for hours.
In order to perform this exercise, you’ll need two dining chairs or any similar object with the same height. Here’s a shot video detailing how to perform this particular exercise:
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Bird Dog
This is one of those bodyweight back exercises that does not require the use of any equipment. It is easy to perform and can be a great exercise for the posterior chain.
The following video provides a comprehensive guide of how to perform this exercise:
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Cobra Yoga
This particular exercise targets the lower back and would assist in increasing the overall flexibility.
In order to perform the exercise, you should lie on the floor and stretch your legs out straight in a way that your feet are facing outward on the floor.
The top of feet along with stretched position would give the appearance of a cobra and hence, the name.
Your hands should be under shoulders and the elbows bent. It is important to inhale while lifting upward, contracting the muscles of the back; and using the hands to lift the body in an upward position.
Likewise, it is important to take a 30 seconds rest and ten reps should be enough.
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Half Locust
In order to perform this exercise, you should lie down while facing the ground and your arms should be by the side.
While inhaling lift the head and upper chest off the ground. Everything should be above the breastbone in the air. When performing this exercise, you should hold for two seconds and then set back to the original position.
It is important to take a 30 seconds rest between sets; and two sets of ten moves would be enough.
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Conclusion
We get it! With the increasing trend to stay in doors, work home and blog (like we’re doing here at Maanly), it gets harder and harder to stay active and fit.
Now that being said, we owe it ourselves to stay active and fit. And these bodyweight back exercises can help us do that to a certain degree without hitting the gym on a daily basis.
Furthermore, the bodyweight back exercises shown above do not require investment in expensive equipments. Notably, you can do most of them from the comfort of your home.
Particularly, when it comes to our backs, it’s important to take out a little time from the daily hustle and bustle of life and take care of it.
While it may not seem necessary to exercise the back while we are young; but as we get older, which is inevitable, ours backs are likely to suffer.
As such, it is extremely important to take the precautionary measures in advance in order to avoid any mishap in future.
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