140 overlapping muscles makeup our backs. And we are not really focusing on their health by sitting at our desks all day long. The major muscles are divided into three groups: extrinsic, intrinsic, and intermediate. Apart from leading an inactive lifestyle, stress and anxiety also manifest itself into our necks and backs as tension. This tends to spread throughout the body like a bad chain reaction.
Even though you are not doing any particular exercise, the back is involved in every movement. It anchors and stabilizes all of our arm gestures, balance work, and leg moves. Whether it’s squatting down to pick something up or lifting bags, we use our backsides for the simplest and complex tasks.
Having a strong back is essential for ideal planks, bicep curls, and even cardio moves. So, here are the top 5 back exercises to tone and strengthen you back fast.
Note: You have to repeat this circuit three times through. And resting for one minute in between rounds. Or, you can even mix things up by adding these moves into your usual exercise rotation.
- Bent-Over Reverse Flys
- Stand with your knees slightly bent and feet hip-width apart.
- Hinge forward at the hips and see that your arms are at your sides and palms in.
- Keep your gaze forward.
- Raise your arms to form a T parallel to the floor, engaging your back and shoulder muscles, and elbows slightly bent.
- Squeeze your shoulder blades to engage the muscles.
- Bring your arms back down.
- Repeat for 15 reps.
Pinch your shoulder blades together with each rep, see that you maintain a long spine. After you have gotten the hang of it and can do it easily, grab a dumbbell in each hand.
- Renegade Rows
- Get into a high plank position. Keep your hands a shoulder-distance apart.
- Your shoulders should be stacked above your wrists.
- Lift your right hand off the ground, keeping hips square and your core engaged.
- See that your right elbow is tucked close to your rib cage.
- Bring your right arm back to its starting position.
- Now repeat the movement with your left arm.
- Do 10-12 reps for each side.
Make sure that your hips are stable. Avoid moving your body or shrugging your shoulders as you do the rowing movement.
- Scapular Push-Ups
- Get into a high plank position. Keep your hands shoulder-distance apart.
- Keep your body in a straight line and keep your head in a neutral position.
- Think as if there is something between your shoulders on your upper back.
- Pinch your shoulder blades as you slowly lower your body halfway down the floor.
- Now, raise your body back to the starting position.
- Repeat this for 8-10 reps.
If you find it too challenging to hold your high plank, you could do a modified standing version. Place your hands flat on the wall in front of you. Walk your feet out to your comfort zone. The further you are from the wall, the harder it is going to be.
- Lie down on an exercise mat. Keep your forehead on the floor and toes pointed down.
- Keep your gaze in a neutral position.
- Now, bring your arms in front of you. Keep them straight and palms facing the floor.
- Now, lift your hands and feet few inches off the ground, engaging your back, hamstrings, and glutes.
- Hold for three seconds each time. Repeat for 10 reps.
As you do the activity of lifting your arms and legs off the floor, see that you pull your shoulders down and back. The aim should be to scrunch them up to the ears. Breathe in as you lift your body and exhale as you lower it.
- Lie face-down on your exercise mat. With your palms on the floor, reach your arms out in front of you.
- Lift your right arm and left leg off the ground simultaneously. Engage your abs, back, and glutes.
- Lower them and lift your left arm and right leg.
- This will be counted as one rep.
- Continue alternating for at least 12-15 reps.
Make your movements accurate like that of a swimmer. Keep your shoulders down with your neck and spine long. Inhale for three counts and then exhale for another three counts. This is to increase and help you use your breath efficiently throughout the exercise.
Try out these exercises and incorporate them into your exercise regimen. You would see an apparent change in your back strength that is going to enhance your strength and stability in exercises. Speaking of increasing stamina, you can also use certain supplements and steroids to increase your stamina and performance while working out.