A beautiful, strong and healthy back is an important asset for every woman.
Doing regular back exercises has multiple benefits for your health: it takes away back pain, prevents disc herniation and more serious spinal cord contortions like scoliosis.
It also has a beneficial effect on your appearance: your pace is more elegant, the posture is upright, and those muscles will look nice from the back when you are in your swimming suit.
You will probably be surprised to know that it does not take more than 3 exercises a day to keep your back healthy. If you start doing them today, you will feel their effects in less than a month!
There are, however, a few points to consider before you start exercising, so that your back remains healthy & strong:
Do not use weights without proper supervision.
In general, it is not advised to strain your back with unnecessary weight without visiting a doctor. If an osteopath confirms that your back is strong enough, only then should you use weightlifting as a means to strengthen your back. And if you decide to do so, do it only under a coach’s supervision, gradually adding up weight. If you would like to do exercises at home, your own body weight is more than enough to produce the necessary effect.
Always do a few warm-up exercises.
These may include shoulder circles, bending to the sides and sit ups. They will warm your muscles up and prepare them for the physical activity that will follow, and also get your blood flowing throughout your body for better well-being and beneficial health effect.
Are you ready to upgrade your back muscles? Let’s go!
A hip bridge is an exercise designed to strengthen your lower back muscles. It also takes off excessive pressure from the spine, which is generated by too much sitting in the chair during office hours.
It is recommended to do it in the evening, after a working day. It also has a beneficial effect on shaping your buttocks: it will stretch hip flexors. Hip bridge strengthens abdominal and back muscles that provide a supporting function to your spine.
To do this exercise, place yourself on your back and bend your knees. Your feet must be shoulder-width apart. Elevate your hips and squeeze your glutes, hold for 10 seconds.
You should be making a straight descending line that goes from your knees to your shoulders. Put your hips back on the floor. You can start with 10 repetitions, slowly adding up to that. You can eventually make this exercise harder by lifting one leg up while keeping it straight.
A common mistake to avoid is to strain your buttocks instead of straining your back. While doing this exercise, watch carefully which muscles are working. You can also squeeze your buttocks so that they do not participate in lifting your hips up. Leave this job to your back muscles and abdominals.
Another mistake is doing this exercise way too quickly. You will benefit from leaving your hips in the air for some time.
Side plank, just as the classic plank, is a very powerful exercise that helps strengthen many groups of muscles. It helps strengthen your spine muscles all the way down your spinal cord, increase endurance in the core and prepare your body for a stronger physical load. It also has beneficial effects on your waistline, arm muscles and outer hips.
To do this exercise, lay on one side, resting on your forearm. You can also do this exercise while supporting your entire body on your flexed arm, as you can see in the video, but this will make this exercise much harder, so it is better to start with the forearm.
Make sure your elbow is strictly below your shoulder, and your neck is in line with your spine. This is your base position. From here, lift your hips, while maintaining a straight line in your spine and in your neck. Stay up for 20 to 40 seconds, then put your hips down. You may start with 10 repetitions of 20 seconds each before turning to the other side.
When you feel like you need an additional challenge, or you feel it’s too easy, lift the upper leg while you’re lifting your hips. Keep the leg up all the time your hips are lifted.
Lunges strengthen not only your back, but your entire body, helping you to maintain balance while walking and running, and even during more challenging activities, like climbing or hiking. It helps invigorate spine stabilising muscles, as well as quads, glutes, hamstrings.
To do this exercise, put your hands on your hips and step forward with one of your legs. The angle between your calf and your hip must be 90 degrees. Push back to the basic position.
Start with 15 repetitions for each leg. Your back must be straight at all times during this exercise.
If you feel like you need an additional challenge, when you step forward, don’t place your foot straight ahead of you, but at a slight diagonal, 2 o’clock. This will be challenging in terms of corporal balance, and it will require more muscle straining and resistance
These exercises will help you strengthen your back and look beautiful every day. If you would like to eventually broaden the spectrum of exercises that will keep you healthy, yoga for beginners is strongly recommended.
Do you have any more great tips to strengthen posture? Share your ideas in the comments!