The Best Back Exercises Without Equipment

Even though you don’t hear about it a lot, back muscles are crucial when it comes to health and posture. These muscles are often not trained enough because people focus too much on what they can see in the mirror. By neglecting this important muscle group, many often find themselves having bad posture or back discomfort. Another cause of weaker or underdeveloped back muscles is sitting too much at your desk, which is very common nowadays because of the COVID-19 restrictions. This is not an excuse to slack off and not train your back, this guide will show you 5 ways to make your muscles explode and improve posture without the use of equipment, meaning you can start today. The best part of it all is that you can Go Buffed without any equipment.

1. Reverse snow angels

How?

1. Lay face down with your arms extended overhead.
2. Elevate your arms and legs.
3. Move your arms to your thighs and back and stretch your legs out at the same time.
4. Move your arms and legs back to a straight line but stay elevated.
5. Rest your arms and legs on the ground.
6. Repeat.

Why?

Reverse snow angels are one of the best back exercises as it trains the upper/back muscles and is effective if done right. You can do it easily and we recommend you to do it on a softer surface like a carpet. This prevents your chest from hurting or getting uncomfortable. By doing this exercise, you should feel your core, upper back, and lower back muscles engage. You should do as many reps as you are comfortable with and take regular breaks. Stretching is also important as it will decrease your chances of muscle strain, joint pain, or injury.

2. Supine push-ups

How?

1. Lay on your back.
2. Put your elbows next to your chest to form a 90-degree angle.
3. Use your back muscles and arms to push yourself up.
4. Go back down.
5. Repeat.

Why?

If you want to target your upper back muscles specifically, you should consider doing supine push-ups. These fully target your upper back muscles hence are very effective. Make sure to stretch afterward.

3. Reverse plank

How?

1. Lay on your back and look toward the ceiling.
2. Lift your torso and hips toward the ceiling.
3. Keep your arms and legs straight.
4. Hold this position for atleast 30 seconds.
5. Lower your torso and hips down to the starting position.

Try doing this every day and keep track of your personal record!

Why?

This exercise is a bit harder than the others, it requires a more trained body and should only be done consistently if you can do so. It trains the lower back, abs, and glutes meaning it is a good way to strengthen your core. Don’t worry if you can’t do this exercise yet, start out with the regular plank.

4. Superman

How?

1. Lay face down with your arms extended overhead.
2. Raise your arms and legs as high as you can.
3. Hold this position for 15-30 seconds.
4. Lower your arms and legs down to the starting position.

I recommend 3 reps and 3 sets with around 30-60 seconds between every set.

Why?

The superman exercise is a very effective way to train your glutes, hamstrings, lower back, and upper trap muscles. It won’t turn you into a superhero, but you’ll definitely have a super-strong core after doing it consistently.

5. Bodyweight hip hinge

How?

1. Stand up with your feet wider than your hips.
2. Wrap your hands around your waist and engage your core while keeping your neck straight and in a natural position.
3. Bow forward while still maintaining this position until you are parallel or almost parallel to the floor.
4. Raise up.
5. Repeat.

Repeat as many reps as you feel like doing.

Why?

Hip hinges are a good way to start off the day, as they can stretch and work your glutes, hamstrings, and lower back muscles. It is a risk-free exercise and can be performed with ease by everyone, seriously, it’s hard to get it wrong. There are many ways to do this exercise, however, we recommend you to start off with the simplest way provided above. Make sure you don’t round your back while doing this.