Top 5 Exercises For Back

For complete body fitness, you need to work on the essential body parts which support your body. Chest, Back, Legs, Arms, Shoulders and Abs are some body parts which must be strong. You need to work hard on regular basis to achieve ultimate fitness. There are many exercises which you need to perform to strengthen your muscles. In this article, you’ll find out what workouts you must perform regularly to strengthen your back muscles. These exercises are quite efficient and effective and must be performed in an appropriate way for the best results. The names and procedures of the exercises are mentioned below.

1 – Lunges

 

Keep your upper body straight and stretched and relax your shoulders. Keep looking straight. Now take one step forward. Now lower your body such that both your knees get bent at an angle of nearly 90 degrees. Your front foot should be flat on the ground and the back foot’s toe should be touching the ground. Your back leg’s knee should not touch the ground. Stay in this position for a few seconds and then using your front heel, push your body back upwards.

2 – Push Ups

 

Lie upside down on the ground and stretch your body. Your hands should be flat on the ground and toes should be touching the ground as well. Stay in this position and keep your arms stretched such that they lift your torso up. Now bend your elbows and lower your body such that it nearly touches the ground. Now lift your torso back to the starting position.

3 – Bridge Pose

 

Lie flat on the ground, bend your knees and keep your feet flat on the ground. Keep the knees hip width apart. Now lift your back up by forcing your feet downwards and then lift your chest up by pressing down your arms and shoulders. Make sure that your back and hips are higher than your torso. Stay in this position for at almost 6 breaths and then get back to the starting position by exhaling slowly.

4 – Deadlifts

Place the bar on the ground and stand near it such that your feet are under it but your legs don’t touch it. Now bend down and grab the bar firmly with both your hands. Keep your hands shoulder width apart. Now bend your knees slightly such that your legs touch the bar. Now lift the bar and your body up such that your back gets straight and stretched. Make sure that the bar keeps touching your legs. Now take a slight pause and return to the starting position.

5 – Lat Pulldown

 

Sit on a lat pulldown machine and adjust the weight which you want to lift. Now grab the bar of the machine with both your hands. Keep slightly greater than shoulder width distance between your hands. Stretch your chest and make sure that your arms are fully extended. Now pull the bar down and bring it right over your chest. Now get back to the starting position after a minimal pause.