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Top Best Exercises To Strengthen Back

Back pain is a popular sickness that many people often get it. It has a bad effect not only on your health but also on your mind. So, what should you do to avoid getting back pain? Follow this exercises and you will know how to get a stronger back! Let’s see how to do¬†exercises to strengthen back

5 best exercises to strengthen back

Reverse fly

exercises to strengthen back

To do this exercise, you need two 5 to 8 pound dumbbells. First, you use your feet shoulder-width apart and stand tall. Your knees slightly bent, especially your back should straight. Then, each hand keeps a dumbbell with palms facing in, hinge forward at the waist. Next, brace your core and keep your elbows slight bent, start raise the dumbbell up to the limit that you can. Make your shoulder blades together, back slightly down. You should do that 2 sets of 16 reps to have good result.

Hip Bridge

exercises to strengthen back

You lie face up, keep your feet flat and hip-width apart. Arm should be relaxed and knees slightly bent. Lift your hips slowly and make a straight line between the knees and the shoulders. Try to hold for some minutes, then lower and repeat some times.

Swan dive

exercises to strengthen back

You lie face down, keep your arms overhead. Next, you point your toes and lift your arms and legs from the ground about 6 inches. Next, make your arm round out to the sides and behind you. At that time, you start exhale and reach your arms toward your toes, palms facing in. Keep in some minutes, continue with bring arms back to starting position and then repeat again for some times.

Side plank

exercises to strengthen back

First, you lie on your right side, make a straight line from head to feet. Put your right arm a 90-degree angle on the ground, and lift your hips off the floor slowly. You should keep your hips, your neck and your spine in the straight line and hold it 20 to 40 seconds. Repeat sometimes until you can feel a stretch in your body.

Some Tips for You to Strengthen Back

Besides these exercise, you should do more other to get a strong body that healthy and flexible.

  • Manage the time between practice and relax.
  • Eat and drink healthy food and maintain them in moderation.
  • Begin a new day with some warm-up exercises.
  • Learn useful advice from fitness trainers.

 

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