Having a firm back that favors good posture and helps to avoid lumbar and cervical discomfort is very easy with the exercises to tone the back at home that we present. They are easy and will take a few minutes to do. With a little perseverance, you will notice the good results in a few weeks.
It is a fundamental part of the trunk and the guarantee of having the best support when performing the different movements. Sometimes we forget that the back has its own muscles and that we should work it the same as we do with the abdominals or the oblique. Spending a minimum time training the back at home is an excellent option to achieve the correct alignment of our cervical and to achieve a lumbar area capable of supporting our own weight without problems.
Sedentary life, computer hours, bad posture, sports practices in which we do not take our back into account … The result usually translates into aches and pains derived from the tension that accumulates in this area. Try these exercises to tone your back in your training at home and you will see how the different muscles are stretched and worked and you feel more agile, stronger and with greater stability and balance when performing any movement.
Workout routine to tone your back at home
There are many sports that help you strengthen your back. However, with this simple table you will work with your own body weight as resistance (calisthenics) toning the muscles of the back as a whole with special incidence in the lumbar area. Depending on your fitness level, try to do 8-10 repetitions of each exercise and at least two sets, resting between them for 30-60 seconds.
1. Hip raise with straight leg
Lying on your back with your knees bent and your shoulders well supported, raise your pelvis. Next, stretch one leg and hold for a few seconds. Your back and your leg should form a single oblique line. Repeat with the opposite leg.
2. Push-ups
They cannot be missing among the basic exercises to tone the back at home. Lying on your stomach, support yourself on the palms of your hands, with your arms extended, and on your toes. Contract your abdomen and try to keep your back straight. Bend your elbows to do the push-ups. If you have a hard time starting pushups, try doing them with your knees supported.
3. Bird with elastic band
The movement involved in this exercise is perfect for improving posture, working especially the upper back area, specifically the interscapular muscles. Standing with your knees slightly bent and your torso forward, step on the band with both feet, holding each end with one hand. Open and close your arms (as if they were the wings of a bird). You will notice how your shoulder blades tend to come together and you strengthen your shoulders and back.
4. Lumbar
Tone your lower back by lying on your stomach and doing the following movement. Try to raise your right leg and your left arm at the same time. Hold the tension for a second and go down. Repeat with the opposite arm and leg. This way you can strengthen your lower back and avoid injuries at home.
5. Side plank
Lie on your side leaning on your forearm. Your legs should be fully aligned with your back straight. Maintain the position and, if you want to increase the intensity of the exercise, raise your upper leg a few inches while continuing to hold the pose. Turn around and do the exercise to the other side. The plank is one of the postures that can most help you strengthen your back at home.
6. The cat
Finish your routine by stretching all the muscles you just worked well. In fact, this is one of the best exercises to relax your back after training. The cat movement is part of yoga and Pilates routines. On the floor, resting on the palms of your hands and on your knees (all fours), tuck your pelvis and raise your back while lowering your head. Your back should be rounded. After a few seconds, do the opposite movement, that is, slowly lower your back until you reach the convex posture (head up). You will notice how your muscles stretch and your vertebrae seem to realign.
