Back exercises should not be neglected in your exercise program, as too much focus on chest exercises either shoulder workouts can potentially lead to crossover syndrome, rounding of the shoulders, and head tilting forward – you don’t want that! Instead, try this 10-minute no-equipment home workout to strengthen your back and straighten your shoulders.
Your back is made up of large and small muscles, such as the latissimus dorsi and rhomboids, that must work together when performing exercises while supporting your spine. including the best back exercises in your workouts can help improve your posture, prevent debilitating lower back pain, and improve your range of motion.
In this workout from American trainer Eleni Demos, we are tasked with completing various back exercises that need to be completed for 30 seconds each with no rest periods. Only a mat is required to perform these exercises that will help strengthen and tone your back muscles. Each exercise should last 30 seconds with no rest periods:
- Squeeze back to extend (R)
- Squeeze back to extend (L)
- Side Plank Back Squeeze (R)
- Sid Plank Back Squeeze (L)
- row of planks
- Superman pull to spread
- Arm and Leg Raise (R)
- Arm and Leg Raise (L)
- Dolphin
- Butterfly
- commands
- Squeeze back sitting to extend
- Upward thrust of the scapula
- Push up on your knees
- lobster pose
- Reverse Plank Reach
- Snow angel
- pike dipped in cobra
- 90 degree flies
- bird dog
Mastered this routine and looking for something more advanced? Look at this 5 minute dumbbell home workout. For those who don’t have weights but do have a pull up bar, we recommend trying this out. 5 minute pull up workout It will test your back muscles. Although not required, you may want to consider getting a pair of training shoes for added comfort during your workouts.
