Most women always focus on strengthening the abs and arms but completely neglect the back muscles. However, if you want a strong and balanced core, you should also pay attention to your back muscles. If your back muscles aren't as strong as your abs, it can cause you to lean forward and curve your back unnaturally. This might lead to muscle imbalances and injuries over time.
The following exercises don’t need any equipment or sports gear, so you can do them anywhere with some open space. These exercises improve your back posture, strengthen inactive muscles, and boost your performance in exercises like deadlifts and squats. They also help reduce lower back pain.
Workout duration: 20 minutes
Equipment: Bodyweight only
Targeted muscles: Back
Instructions: Pick 5 or 6 exercises from the list below. Do each exercise in 4 sets of 12 to 15 reps per set. Rest for 30 seconds between sets and 1 minute between exercises.
1 - First exercise (Reverse Snow Angel)
- Lie down face down on the floor and put your forehead on a lightly folded towel. Stretch your legs straight behind you.
- Lift your arms off the ground without bending your elbows until they reach hip level. Your palms should face the floor.
- Move your hands to the sides until they are level with your shoulders, then move them forward until your biceps are next to your ears.
- Reverse the movement back to the starting position to complete one rep.
2 - Second exercise (Prone Pull)
- Lie down on the floor with your face down, then place your forehead on a lightly folded towel and stretch your legs straight behind you.
- Bend your arms and place your palms on the ground near your ribs so your elbows point up.
- Lift your palms off the ground, squeeze your shoulder blades together, then straighten your arms out in front of your head until your biceps are beside your ears.
- Reverse the movement to go back to the starting position, completing one repetition.
3 - Third exercise (Spinal Articulation)
- Get down on your hands and knees so your knees are under your hips and your wrists are directly under your shoulders. Look at the floor in front of your fingers.
- Arch your back downward while pushing your belly toward the floor, and at the same time look straight ahead by lifting your head. From this position, push your hips down while arching your back upward and pulling your belly button toward your spine.
- Reverse the movement to return to the starting position and that completes one rep.
4 - The fourth exercise (Bird Dog)
- Get on the ground on your hands and knees with your knees under your hips and your wrists right under your shoulders, look down at the ground just in front of your fingers, then tighten your abs by pulling your belly button toward your spine.
- Raise your left arm and right leg up so they are parallel with the ground.
- Reverse the movement to return to the starting position and that completes one rep.
5 - The fifth exercise (Plank Row)
- Get into a plank position on your hands with your feet wider than shoulder width and make sure your body forms a straight line from your head to your heels.
- Lift your right hand off the ground, bend your elbow until your palm is right in front of your ribs and hold this position for a few seconds.
- Return to the starting position and repeat the movement on the other side to complete one rep.
6 - Exercise six (Pushup Plus)
- Lie on your stomach with your legs straight and toes touching the floor, then bend your arms and place your palms on the floor near your body.
- Push your body up away from the ground until your arms are straight, then keep pressing your palms down and lift your upper back towards the ceiling so you can spread and straighten your shoulder blades away from each other.
- Reverse the movement to return to the starting position, and that completes one rep.
7 - Exercise seven (Extension Plank)
- Get into a plank position on your hands but make sure your body forms a straight line from your head to the heel of your foot.
- Keep your palms on the ground and your arms straight, then take a few steps back as far as you can and try not to lower your hips toward the floor.
- Reverse the movement to go back to the plank position and finish one set.
8 - Exercise eight (Crab Walk)
- Sit on the floor on your lower back then bend your legs so only your heels touch the ground. Put your palms on the ground just behind your hips with your fingers pointing to your butt.
- Lift your butt a few centimeters off the ground. This is the start position.
- Move your right foot and left hand forward then move your left foot and right hand forward. Repeat that one more time.
- Reverse the steps to go back to the start and complete one set.
9. Exercise nine (Seated Reverse Fly)
- Sit on a chair with bent legs and feet on the floor. Stretch your arms out to your sides so each elbow is next to your thigh and lean your torso forward to make a 45 degree angle.
- From this position, lift your arms to the sides until they are parallel to the ground and level with your shoulders.
- Reverse the movement to return to the starting position and complete one rep.
10 - Tenth exercise (Good Morning)
- Stand with your feet slightly apart and place your fingertips behind your head with your elbows at shoulder level.
- Bend forward without rounding your back until your upper body is parallel to the ground.
- Return to the starting position again to complete one rep.
11 - Eleventh exercise (Staggered Twisting Deadlift)
- Stand with your feet slightly apart and put your fingertips behind your head so your elbows are at shoulder level. Then take a step back with your right foot, lift your right heel off the ground, and shift most of your weight to your left foot.
- Bend forward without bending your back until your upper body is parallel to the ground. This is the starting position.
- Stand up quickly and twist your torso to the left without moving your hips to the left.
- Return to the starting position to complete one rep.
12 - Exercise twelve (Serratus Punch)
- Stand with your feet a bit apart and raise your arms in front of your body until they’re about shoulder level. Make a fist with each hand so your palms face each other.
- Move your fists forward about 2 centimeters keeping your back straight and don’t bend or move your torso forward.
- Return to the starting position to complete one rep.
