Bodyweight exercises have been making the rounds for quite some time because of their excellence and potential. In the world of fitness, these exercises have largely contributed to this. So they have come to be known as the holy grail of all workouts. What's even better is that these workouts are simple, effective, and give instant results.
Since we talked about these exercises in depth on our previous blog, now we're going to help you explore the 10 best bodyweight exercises for your back!
Gluteal bridge
- Lie on the floor with your hands open near your hips for balance.
- Now try to slide through your heels and tighten your glutes. Something like this will help you get your butt off the floor.
- Raise your hips until your shoulder, hips, and knees are in line.
- In slow motion, keep your abs busy and lower them to the floor.
- Repeat the workout.
Row of planks
- Start in a plank position.
- Raise one arm and row your elbows in a rowing motion. Now try to bring your arm down.
- Repeat the workout on the other end.
- Switch between both sides in 30 to 60 seconds.
Pull-up
- Hold the bar with your hands shoulder-width apart. Make sure your palms are facing your body.
- Try to keep your lower body still. Make sure you use your core and top strength well enough.
- Pull your body until your chin is over the bar. Make sure you do this with the help of your back muscles.
- Now go back down.
- Repeat the workout.
Cobra pose
- Lie face down on the floor. Spread your hands on the floor and tuck your elbows into your body.
- Press your hips and legs firmly into the floor. Also, squeeze your hands to lift your torso.
- Hold this position for 15 to 30 seconds.
- Now try to repeat the workout in 3 to 5 repetitions.
T-Superman
- Lie on your chest on the floor. Extend your arms on the floor to form a T. Your body should be straight.
- Now squeeze your glutes and lower your back to raise your arms. Now, be sure to also press your upper back to raise your arms.
- Hold for a few seconds and return to the starting position. Make sure you don't drop your arms or legs.
- Repeat the workout.
Wide grip push-up
- Start in a push-up position. Keep your hands outside of your chest. Make sure your spine is straight at this point.
- Now bend your elbows to drop your chest down and press your back down.
- Squeeze your chest to get back to the starting position.
- Repeat the workout.
Four-legged stands up
- Get on all fours.
- Extend your right arm forward and your left leg back while keeping your back straight.
- Hold this position for about three to ten seconds, then lower it down to takeoff.
- Repeat on the other end.
Pull lying down
- Start in the superman position.
- Lift your arms and chest off the floor.
- Pull both arms back toward your ribs and keep your elbows up to form a W shape.
- Extend your arms again and lower your body to the floor.
- Repeat the workout in 10 repetitions of 3 sets.
Tape pulldown
- Secure the tape in a door frame.
- Now stretch your arm and hold the band.
- Tense your core and squeeze your glutes together.
- Pull down your lat muscle and keep your elbow straight. Make sure your hand is at waist level while exercising.
- Go back to the starting position.
Inverted line
- Hold the handles of a pole with your palms facing each other. Make sure your elbows are on your sides. Your weight is in your heels. Now sit back to form a straight line.
- Get down from the bar, then pull your back and biceps back to the starting position.
- Now try to repeat the workout in 3 sets of 5 to 8 repetitions.
frequently asked Questions
- Are These Back Weight Exercises Helpful?
Yes. These exercises will be helpful to you. - Do I also have to concentrate on my diet?
Yes. If you can also focus on your diet, this is good for you.