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Quick Workouts for a Stronger and More Flexible Back

January 15, 2023 3 min read

Quick Workouts for a Stronger and More Flexible Back

If you're looking for a workout that targets your back and helps you stay strong and flexible, you've come to the right place! Back exercises are an important part of any strength training program, as they help improve posture and reduce the risk of injury. In addition to strengthening the muscles of the back, these exercises also help to increase flexibility, which is an important element of overall fitness.

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When it comes to back workouts, there are two main types: full-body routines and targeted exercises. Full-body workouts focus on working all the major muscle groups in one session, while targeted exercises focus on specific areas such as the lats, rhomboids, traps, and erectors. Both types of workouts can be effective, but if you're looking for a quick way to strengthen and stretch your back, then targeted exercises are the way to go.

Quick Workouts for a Stronger and More Flexible Back

These five exercises are great for targeting the muscles of the back and can be done in just a few minutes. They don't require any special equipment, so you can do them at home or at the gym.

1. Supermans

This exercise is great for strengthening the lower back and improving core stability. To do it, lie face down on the floor with your arms outstretched in front of you. Simultaneously lift your arms and legs up off the ground, hold for a few seconds, and then slowly lower them back down. Repeat 10 to 15 times.

2. Back Extensions

Back extensions are a great way to target the muscles of the upper back and improve posture. To do this exercise, start by lying on your stomach with your hands behind your head. Keeping your feet and legs together, lift your chest off the ground and hold for a few seconds. Lower your chest back down and repeat 10 to 15 times.

3. Prone Bridges

Prone bridges are perfect for targeting the muscles of the mid-back. Start by lying on your stomach, with your elbows bent and your hands resting on the floor. Push up into a bridge position, hold for a few seconds, and then lower your body back down. Repeat 10 to 15 times.

4. Pull-Ups

Pull-ups are great for strengthening the lats and improving grip strength. To do this exercise, hang from a pull-up bar with your hands slightly wider than shoulder width apart. Pull yourself up until your chin is over the bar, hold for a few seconds, and then lower yourself back down. Repeat 8 to 12 times.

5. Bent Over Rows

Bent over rows are an excellent exercise for strengthening the muscles of the upper back. To do this exercise, stand with your feet hip-width apart and bend forward at the waist. With a dumbbell in each hand, row the weight up towards your chest, keeping your elbows close to your body. Slowly lower the weights back down and repeat 10 to 15 times.

These five exercises are quick and easy ways to target the muscles of the back and improve strength and flexibility. If you're short on time, try adding one or two of these exercises to your routine a couple of times a week. This will help keep your back healthy and strong, while also improving your overall fitness level.