Hey fitness pals! Do you want to build your back the ultimate workout staying at-home? Working in an office, lounging on a couch, or just prefer to work out in the comfort of your own home? Lucky you! Our bodies are extraordinary machines, and with the right exercises, we can actually help them run just a little better. Let’s jump into some great at-home back workouts with no fancy equipment (or a million square feet of space) and a whole lot of awesome. Grab your yoga mat (if you have one), maybe a water bottle, and let’s get into it!
Why Be Concerned About Your Back?
Before we dive into the ultimate workout at-home, let’s talk for a minute on why we should care about our back. Many individuals skip working out their backs altogether, but strong back muscles are vital for good posture, spinal health, and overall strength. A strong back can also help eliminate that pesky back pain so many individuals face, which is even more often the case when we spend 8 to 10 hours hunched over a desk (oops!).
The Primary Muscle Groups
When we consider ultimate back workout at home, we will mainly talk about three primary areas of muscle:
- Latissimus Dorsi (Lats): These are the large muscles that run down each side of your back.
- Rhomboids: These are the muscles that are located in between your shoulder blades. These muscles are especially important for posture.
- Trapezius: This muscle extends from your neck down to the middle of your back and allows for movement of your shoulders.
Got that? Awesome! Now lets do some great exercises that will hit these areas, and help you get a stronger back!
At-Home Back Workout: Bodyweight Workout
1. Supermans (3 sets of 10-15 reps)
We will start with an exercise that Superman would surely approve of! This exercise is excellent for your lower back.
How To:
- Lie face down on a mat with your arms stretched out in front of you.
- Keep your legs straight and squeezed together.
- Simultaneously, lift your arms, chest, and legs off the ground as if you were flying.
- Hold for a brief moment, then lower yourself back down to the mat.
Tip: Breathe deeply, and visualize yourself taking off into the sky!
2. Bird-Dogs (3 sets of 10-12 reps)
Bird-Dogs are not just cute; they’re effective! This exercise strengthens the core and lower back simultaneously.
How To:
- Start on all fours with your hands under your shoulders and knees under your hips.
- Extend one arm forward while simultaneously extending the opposite leg back.
- When your arm and leg are fully extended, hold for a second, then return to the starting position.
- Switch sides.
Tip: Focus on balance and stability. It’s okay if you wobble a bit! It means you’re working those muscles.
3. Reverse Snow Angels (3 sets of 10-15 reps)
Let’s get a bit playful with the Reverse Snow Angels! This exercise targets the upper back and shoulders.
How To:
- Lie face down on a mat with your arms at your sides.
- Keep your forehead on the ground and your feet together.
- Slowly raise your arms up and around — just like making snow angels, but in reverse!
- Return to the starting position.
Tip: Imagine you’re gliding through fresh snowfall and have fun with it!
4. Wall Angels (3 sets of 10 reps)
You can do this one while catching up on your favorite show or podcast. Multitasking at its finest!
How To:
- Stand with your back against a wall, feet a few inches away from it.
- Press your lower back, shoulders, and head firmly against the wall.
- Raise your arms to form a ‘W’ and slide them up into a ‘Y’ while keeping them in contact with the wall.
- Lower back down to the ‘W’ position.
Tip: Focus on squeezing those shoulder blades together!
2. Bird-Dogs (3 Sets of 10-12 Reps)
Bird-Dogs are cute but also useful! It is a great workout to work the core and lower back at the same time!
How To:
- Begin on all fours where your hands are under your shoulders and your knees are under your hips.
- Extend one arm forward while extending the opposite leg back.
- Once your arm and leg are fully extended hold for a second and then return to the start position.
- Make sure to switch sides.
Tip: Focus on balance and stability. You can wobble some; wobbling means you are working these muscles!
3. Reverse Snow Angels (3 Sets of 10-15 Reps)
Lets have a little fun with the Reverse Snow Angels! This is a great exercise for the upper back and shoulders!
How To:
- Begin by laying face down on a mat or ground with your arms at your side.
- Keep your head and forehead on the ground with your feet together.
- Slowly lift your arms straight above your head and around — like you are making reverse snow angels!
- Return to the starting position.
Tip: Think about being in fresh snow and gliding on the ground; have fun with it!
4. Wall Angels (3 sets of 10 reps)
You can do this exercise at the same time you’re binge-watching your favorite show or podcast! Talk about multitasking!
How To:
- Stand with your backside pressed against a wall and your feet about a few inches away from it.
- Press your lower back, shoulders, and head into the wall to establish a position of shoulder retraction.
- Engage your shoulders and raise your arms to make a ‘W’ then slide your arms upward to make a ‘Y’, pressing both your elbows and palms into the wall.
- Then, come back down to the ‘W’ position.
Tip: Remember to really squeeze those shoulder blades together!
5. Child’s Pose (30 second hold)
End your workout with a relaxing stretch. While this pose feels great, it also helps stretch and relax your back muscles.
How To:
- Kneel and sit back on your heels.
- Reach your arms in front of you and lay your torso on the ground.
- Take deep breaths and melt into the pose.
Tip: Try to imagine just letting go of everything that has brought you tension during the day!
A Conclusion!
That’s all, folks! A straight forward and doable back workout you can do at home and fit into your day whether you’re busy or not. Make sure to give those muscles some love and care while you’re doing the workout and as with everything else with fitness, the more you practice (do) it, the better you’ll get at it. Do your best to find a couple of these back workouts a week, and with consistency you’ll see some good improvement thus reaching your fitness goals.
Feel free to share your experience or favorite at-home ultimate back workout anytime if you would like. It’s important to keep each other accountable and motivated towards reaching our fitness goals!
Read more about Home Workout :- Working Out Your Core at Home
