A strong back is essential for daily activities and overall well-being.
Here are some effective exercises that will help you build a stronger back and improve core stability.
The Bird Dog
Start in a hands-and-knees position with a neutral spine. Extend one arm and the opposite leg at the same time while keeping your torso stable.
This exercise improves balance and strengthens your back and core muscles.
McGill Curl Up
Lie on your back with one leg bent and the other straight.
Place your hands under your lower back and lift your head and upper back without moving your lower spine. This exercise strengthens the rectus abdominis muscles.
Side Plank
Lie on your side with your elbow under your shoulder and legs straight.
Lift your hips so your body forms a straight line and hold the position.
The side plank strengthens the obliques and stabilizing muscles in the back.
Glute Bridge
Lie on your back with knees bent and feet flat on the floor. Lift your hips by engaging your glutes and core.
Hold at the top for a few seconds before lowering back down. This exercise targets the glutes and lower back.
One-Arm Farmer Walk
Hold a dumbbell or kettlebell in one hand and engage your core as you walk a certain distance without leaning to the side.
This exercise challenges core stability and strengthens the back and grip.
Superman
Lie face down with your arms stretched forward. Lift both arms and legs simultaneously and hold the position for a few seconds before lowering.
This move strengthens the entire back musculature.
Dead Bug
Lie on your back with arms reaching toward the ceiling and knees bent at 90 degrees.
Lower the opposite arm and leg at the same time while keeping your lower back stable.
This exercise improves core control and strengthens the back.
Reverse Plank
Sit on the floor with legs straight and hands placed behind you.
Lift your hips so your body forms a straight line and hold the position for a few seconds.
The reverse plank strengthens the back, shoulders, and posterior chain.
Seated Row with Resistance Band
Sit on the floor with legs extended and a resistance band wrapped around your feet.
Pull the band towards you while keeping your back straight and shoulders down.
This exercise strengthens the upper back and improves posture.
Kettlebell Swing
Hold a kettlebell with both hands, stand with slightly bent knees, and push your hips back.
Swing the kettlebell forward using the power of your hips, not your arms. This movement strengthens the back, glutes, and core.
The article is based on information from DGI.