How to pump up your back: a set of exercises for women

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Performing just seven exercises can bring your back closer to the ideal: make it strong, slim and sexy.

Why swing your back

Not only because it will make her look prettier and give you the opportunity to feel free to wear open-back swimsuits and dresses. Stronger back muscles support the spine better, which directly affects your posture. Plus, having a pumped back gives you access to new exercises with heavier weights that will help you improve other muscle groups as well.

Exercises for back muscles

1. Inverted "snow angels"

An exercise you can do at home. Lie face down on the mat and place your arms along your torso. Take in each hand a plate from a barbell weighing 2.5 kg (weight may vary depending on the level of training and personal preferences). With smooth movements, connect your hands in front of you, while moving them as if parallel to the floor. Then return your arms to their original position.

If the exercise with the extra weight is too heavy, continue without it. Your task is to complete 2 sets of 15-20 reps.

2. "Dolphin Strike"

Get into the bar. The forearms should be parallel to your legs. Elbows are about shoulder level. From this position, arching your back and bending your knees, bring them closer to the floor and straighten again.

3. "Superman"

Lie on the floor with your arms outstretched in front of you. While arching in your back, raise your arms and legs as high as possible. Hold this position for 2-3 seconds and take the starting position. Do 10-15 repetitions, then rest and take another set.

4. "Good morning"

An exercise that will strengthen your lower back and make it really strong. You can practice this exercise like this: lean your back against the wall, step back about 8-15 cm from it and, keeping your hands on your stomach, bend your lower back so that your pelvis touches the wall behind you.

During this exercise, you bend your knees slightly, but the main movement occurs due to arching your back. When you feel that you are doing this movement well, move away from the wall a few more centimeters, increasing the range of motion. When the execution is not difficult at this distance, move away from the wall and perform the exercise without support.

5. "Swimmer"

Lying on your stomach, raise your right arm and left leg, and then - your left arm and right leg. You don't need to do the exercise too quickly: your movements should be smooth, you should feel the muscles in your back.

6. "Bridge"

This exercise will help strengthen your lower back and lower back. Lie on your back. Place your feet on the floor as you would before doing a standard bridge. Place your hands along your torso. From this position, lift your pelvis so that your hips form one straight line with your torso. Hold the pelvis at the highest point for 2-3 seconds and return to the starting position.

Do not lift your shoulders off the floor while doing the exercise. Use the back muscles to do the lifts, minimizing the involvement of the legs. Do 3 sets of 20 reps.

7. Push-ups "pike"

From a lying position, lift your pelvis up so that your waist forms an angle of 45-60 degrees with your legs. From this position, do push-ups, bending your elbows with a small amplitude. Select the number of repetitions based on individual characteristics.

Use these exercises so that your back only attracts admiring glances to itself.