I’m excited to share these proven bodyweight exercises designed to strengthen and tone your back.
Good posture will make anyone look healthier and stronger instantly!
Start by lying on one side, with your elbow directly under your shoulder and legs/feet stacked.
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Anchor your elbow and bottom foot into the ground.
Then, straighten your body by lifting your hips and pushing up from the elbow.
Your hips should be facing the wall directly in front of you.
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Hold for as long as you might maintain good form.
Start with 10-second holds and gradually work up to three sets of 60 seconds per side.
Rest your bottom knee on the ground.
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Ready for a challenge?
Try lifting your top leg while maintaining the position.
Allow your arms to extend fully, and draw your belly button in.
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Remember, this is a back exercise more than an arms exercise.
The movement has two parts.
First, engage your shoulders and pull them down, essentially behind your ears.
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Use as much assistance as you gotta get three sets of 8-10 reps each.
And track your progress!
Alternatively, you’re able to use a barbell set up on a weight rack at waist height.
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Lean back to put tension on the system and walk your feet forward.
Aim for three sets of 8-10 reps each.
Sit on a hard bench with a small pair of dumbbells or yoga blocks outside each thigh.
Essentially, ‘unshrug’ your shoulders.
Continue the march for 60 seconds if you might, or work your way up from wherever you start.
When you have mastered the marching, the next progression is lifting up both knees at the same time.
Not only will your lats be more challenged, but your abs will get a serious workout, too!
The Superman
The Superman works to simultaneously contract all the muscles in the back of your body.
Start by lying face-down on your stomach, with your arms straight in front of you.
Ideally, you should keep your arms above the level of your head.
You’re now flying like Superman!
Pause in that position for 1-2 seconds, then slowly return to the ground.
Reset and repeat for three sets of 10-12 reps each.
The #1 Best Bodyweight Routine To Maximize Fat Loss
Finally…
Exercise isn’t one-size-fits-all!
But it’s something just about everyone can utilize to improve their personal wellness.
And if you enjoyed this article, don’t miss these100 Unhealthiest Foods on the Planet.
