'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,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'%3E%3C/image%3E%3C/svg%3E)
There are many bodyweight exercises that you can do to build your back muscles. It is a myth that you just require external weights and hi-tech machines to gain mass. One of the simplest alternatives to all those things is your body weight.
The best part about doing a back workout using your body weight is that it is flexible and tailor-made to suit your requirements. By that we mean, you can do these exercises anywhere and at any time.
Therefore, you need not go all the way to a gym to work it out. All you need is some empty space and tones of determination. In some cases, you might need a pull-up bar but that is very easy to install and use.
Let us look at some pointers:
1. Always warm up before you start and cool down once you are done. The former helps your body get ready for the training whereas the latter helps calm your worked up muscle down so as to prevent soreness.
2. Since you will just be working with your own body weight, do not expect quick results. You will get to your goals, for sure, but it will take some time. Nevertheless, the results will be sustainable.
3. Be absolutely sure of your posture and form.
4. Your breathing tempo is very crucial. A lot of people forget to breathe evenly while performing these exercises. That is genuinely the worst way of working out. You are to exhale when you go against the resistance force and inhale when you release to get back to the initial position.
5. Lastly, remember to never overdo your workout. Do 4-5 days of training and take 2 days off. Rest periods are as important as workout sessions.
Now, let us look at a few bodyweight workouts for your back:
Exercise #1
Bridge
Instructions:
Step 1: Lie on your back and extend your legs in front of you and keep your arms by your side.
Step 2: Bend your knees and place your feet on the floor to place your ankles under your knees.
Step 3: Pull your belly button in and push your hips up toward the ceiling and make sure that your shoulders are on the floor. Go until your body makes a straight line from your shoulders to your knees.
Step 4: Hold for 15 seconds and relax. Repeat.
Do this exercise for 2 minutes.
Shop Exercise Mats Online at the Best Prices
Next up: Superman
Exercise #2
Superman
Instructions:
Step 1: Lie on your tummy, extend your legs behind you and your arms in front of you.
Step 2: Engage your glutes, torso, shoulders and lower back to lift your arms, legs and chest up.
Step 3: Go as high as you can without bending your elbows and knees. Hold for 3 seconds and return to the initial position.
Do 2 sets of 15 reps each.
Next up: Push-ups
Exercise #3
Push-ups
Instructions:
Step 1: Get down to the high plank position with your body balanced on your palms and toes, your arms extended right under your shoulders. Your body must form a straight line from your head to your heels.
Step 2: Now, lower your body by bending your elbow and go down until your chest is a few inches away from the ground. Make sure to keep your abs and back engaged.
Step 3: Push yourself back up to get to the initial position. Repeat.
Do 2 sets of 15 reps each.
Next up: Wide Grip Pull-ups
Exercise #4
Wide Grip Pull-ups
Instructions:
Step 1: Grab a bar with your palms a little farther than about shoulder-width apart. Make sure that your palms are facing away from you. Keep your arms straight.
Step 1: Without shrugging your shoulder, pull your body up and go until your chin is above the bar.
Step 3: Hold for 2 seconds and get back down to the initial position. Repeat.
Do 2 sets of 10 reps each.
Next up: Reverse Snow Angel
Exercise #5
Reverse Snow Angel
Instructions:
Step 1: Lie on your tummy with your arms extended over your head.
Step 2: Lift your chest, arms, and legs off the floor. Now, extend your arms and legs side ways to make an X with your body. However, take your arms further down until it touches your thighs.
Step 3: Bring them back to the initial position and repeat. Do quick motions.
Do this exercise for 1 minute.
Next up: Scapula Push-ups
Exercise #6
Scapula Push-ups
Instructions:
Step 1: Get down to the high plank position with your body balanced on your palms and toes, your arms extended right under your shoulders. Make sure that your body forms a straight line from your head to your heels.
Step 2: Without bending your arms, squeeze your shoulder blades to lower your self a little towards the ground. When you think you have achieved the maximum range of motion, release and get back to the initial position. Repeat.
Do 2 sets of 15 reps each.
