Trainers explain why back exercises are so beneficial for strength, injury prevention, and better posture. Read on for 14 of the best back exercises.
Throughout my years as a trainer, I've noticed that some people love to train their upper body, whereas others tend to focus more on their lower body. But regardless of their personal preference, back muscles are among the most neglected, says UFC GYM Long Island Fitness Director
Brace your core, lift your chest up, and lift your torso off the floor while simultaneously lifting your hands and feet off the ground. You will look like you are flying through the air like Superman. Stop when you feel a contraction in your lower back. Your limbs should be at least six inches off the floor.
Holding a dumbbell in each hand, stand with your knees slightly bent. Keeping your back flat, bend forward at the hip joint. Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis, with knees slightly bent.
Squeeze your glutes to return to standing, keeping your back straight. Once you're standing, pull the weights up the front of your body, bringing them to your chin with elbows wide. Lower the weights to complete one rep.help build back and ab strength, targeting the erector spinae muscles in the back, plus the rectus abdominis and transverse abdominis muscles in the core. This movement can improve core stability and balance, and can even reduce stubborn back pain.
Exhale, pull your abs to your spine as you straighten your legs, and pull your elbow behind you, bringing the weight to your chest. Your torso will twist to the left.Kettlebell swings are great for improved mobility, posture, and cardiovascular output.
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Lower Back Workout: 17 Exercises to Prevent Back Pain and InjuryStephanie Mansour is a contributing health and fitness writer for TODAY. She is a certified personal trainer, yoga and Pilates instructor and weight-loss coach for women. She hosts “Step It Up with Steph” on PBS. Join her complimentary health and weight-loss challenge and follow her for daily inspiration on Instagram and in her new app.
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