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Back workouts for women are essential. Not only do they help improve posture by counteracting the negative effects of prolonged sitting, but they also enhance overall muscle mass and boost bone density.
Most women nowadays are either sitting or standing. If the supporting muscles (core, back, glutes and thighs) are not strong enough, they will likely put a lot of pressure on the lower back, resulting in lower back pain and postural issues.
Regular back workouts for women decreases likelihood of back pain and injuries. They help improve core strength and range of motion. Working out the back protects it and prevents chronic pain.
Best back workouts for women
Below, we have discussed some of the best back fat exercises for women that will work out the muscles, reduce back fat and improve overall health:
1) Plank
The plank is widely regarded as a great way to strengthen one's abdominal muscles.
This exercise, though, is also one of the best back workouts for women. In fact, it works out the entire body. By forcing you to hold a plank position, the erector spinae is worked hard, and posture is improved.
Here's how to do the exercise:
- Assume a plank position, where the body is supported only by the forearms and elbows.
- Stretch your legs behind your back, and stand on your toe tips.
- Make sure to keep your core engaged and weight distributed evenly.
- Hold for as long as you can (start off with 60 seconds), and let go. Repeat.
2) Bird dog
When it comes to strengthening the abdominal and back muscles, the bird dog is among the top exercises. It's one of the best back workouts for women, as it can be done by even beginners with some amount of ease and by people of varying fitness levels.
Instructions:
- Position yourself so that your hands are shoulder-width apart and wrists are directly under the shoulders, as if you were working at a table.
- Put some pressure on your lower back and abdominals by bringing the left elbow to your right knee as you lift your left hand in front of you and right leg behind.
- Take a breather for a couple of seconds, and slowly lower your knee and hand back to the starting position.
- Switch sides, and do a few repetitions.
3) Superman
Superman is one of the best back workouts for women, as it strengthens the erector spinae muscles, as well as the traps and rhomboids. You can do this exercise with or without a dumbbell, making it very adaptable.
Instructions:
- Spread your arms out in front of you while lying on the floor with your face down.
- Just put your head down and legs behind you.
- Raise your extremities and head off the ground at the same time, keeping the torso flat on the floor and making sure the legs and arms stay straight.
- Hold the position for a few seconds at the top of the movement, and lower your legs, arms, and head to the floor.
- Perform a few more repetitions.
4) Resistance band pull apart
As far as back workouts for women go, this is one of the simplest. If you want to strengthen the back, traps, and rear delts/rhomboids, try doing a resistance band pull-apart. As a bonus, you will get stronger shoulder muscles and a stronger core.
Instructions:
- Beginning in a tall, square stance with feet slightly apart, this exercise will help strengthen your core and improve balance.
- Put your hands together, and firmly grip the resistance band.
- Maintain a taut band by extending your arms straight and angling them perpendicular to the floor.
- Pull the band closer to your chest by moving your arms out to the sides while keeping the spine neutral.
- Reverse your body's position by bringing it back to the starting point slowly and deliberately.
5) Lat pull down
The lat pulldown is not only an excellent back exercise but also one of the best back workouts for women. You will need a lat pulldown machine in a gym to perform this exercise.
Instructions:
- Put your feet on the floor and sit in front of a lat pulldown machine, with your legs tucked under the thigh pads.
- Use an overhand grip on the bar, and keep your hands slightly wider than shoulder-width apart.
- With your elbows close to your body and shoulders back, lower the bar.
- Keep pulling till the bar almost touches the collar bone. If you want to put the bar back where it was, extend your elbows. Repeat.
The aforementioned back workouts for women are among the best and simplest available. Increased upper body strength, expanded range of motion and enhanced functional movement throughout the day are some of the best benefits of these back exercises.
All of these back exercises for women are relatively easy to perform, even for people with limited mobility due to an injury or disability. In the latter scenario, though, it's prudent to check with a doctor first.
