End Your Back Pain With These Simple Toning of Your Back Muscles
March. 25, 2020
It’s easy to take for granted how much we use our back muscles every day. Whether it’s lif How to: Get into a high plank with your hands shoulder-distance apart. Keep your body in a straight line with your head in a neutral position
If you’re looking to nix back pain, improve your athletic abilities, or, we said it, look better from behind, working out your posterior is key. “A strong back enables us to better stabilize, meaning you’ll work more efficiently and get more out of moves like plank, bicep curls and even cardio moves like running or speed skating,” Fogelman says. “The back is a secret weapon for a better workout,” she adds. “When I stand up tall and anchor my shoulder blades down and back during an exercise, I feel more triumphant, which boosts my self-esteem.”
These no-equipment back exercises from the trainers of Daily Burn 365 have you covered from every angle (rhomboids, lats, traps and more). Perform ‘em right and they’ll even help improve posture and range of motion, too. Don’t worry — we got your back!
Back Exercises to Tone Up Fast
Repeat the following circuit three times through, resting for one minute in between rounds. Or, mix things up by adding these moves into your usual exercise rotation.
How to: Get into a high plank position with your hands shoulder-distance apart, shoulders stacked above wrists (a). Keeping hips square and core engaged, lift your right hand off the ground. Your right elbow should be tucked close to your rib cage (b). Bring your right arm back to the starting position and repeat with your left arm (c). Do 10-12 reps on each side (d). Pro tip: Repeat after us: Light as a feather, stiff as a board. Make sure to keep your hips stable and avoid shrugging your shoulders or moving your body to the side as you perform the row.
Bent-over Reverse Flys
How to: Stand with your feet hip-width apart, knees slightly bent, and hinge forward at the hips. Arms should be at your sides, palms in, gaze forward (a). Engaging your back and shoulder muscles and keeping our chest up, raise your arms to form a “T” (parallel to the floor), with your elbows slightly bent. Be sure to squeeze your shoulder blades to fully engage the muscles (b). Bring your arms back down to the starting position (c). Repeat for 15 reps. Pro tip: Think about pinching the shoulder blades together with each rep, while maintaining a long spine. Once you’ve nailed down the movement and can do the reps fairly effortlessly, grab a dumbbell in each hand.
How to: Get into a high plank with your hands shoulder-distance apart. Keep your body in a straight line with your head in a neutral position (a). Imagining that there’s something in between your shoulders on your upper back, pinch your shoulder blades, as you slowly lower your body halfway down the floor (b). Raise your body back up to the starting position (c). Repeat for 8-10 reps. Pro tip: If holding your high plank is too challenging, do a modified standing version by placing your hands flat on a wall in front of you, and walking your feet out to your comfort zone. (The further from the wall, the harder it will be.)
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