5 No-Equipment Back Exercises You Need in Your Life
Leaning over laptops and smartphones for multiple hours of the day does your back no favors. Did you know that it’s actually one of the biggest and most important muscle groups that many people guilty ignore. Your back is used in nearly every movement you perform throughout the day, from bending over to tie your shoes, to carrying your backpack or purse to putting your luggage in the overhead bin on flights. However, the back is one of the most commonly injured parts of the body for all age groups, according to Wert.
The five exercises below will target the lats, lumbar and rhomboids, not to mention the spinal erector muscles that surround, stabilize and support the spine. The best part? No heavy weights are needed!
Some of the exercises included are:
Get into a press-up position. Bend your elbows and rest your weight on your forearms. Your body should form a straight line from shoulders to ankles. Suck your belly button into your spine to engage your core. Hold in this position for a few seconds, and prolong this with time, as you are more experienced.
You might have done this exercise before. It consist of you lying on the floor with your stomach toward the floor, raise your arms and legs out like superman. Many children love this pose but it’s a lot harder as you grow older. This exercise strengthens your chest, shoulders, arms, lower back and core. This is a better exercise than crunches and also help improve posture.
Come back into a plank pose, then lower down to your forearms, making sure they are parallel to one another and shoulder width apart. Slowly begin to step your feet in toward your face, continuing like you would to downward dog. Lengthen your tailbone away from your pelvis and continue to press your forearms actively into the ground.
Move your body forward placing one hand on a wall in front of you. Place your arm down in front of you and slowly bring it up to your chest. Repeat this exercise 10 times and switch hands.
Start with your hands on the floor shoulder with apart. Make sure your back is straight and your legs are straight out to for a push up position. Make sure your feet are further out then your arms. While keeping your arms straight, arch your chest up and bring your hips down almost touching the floor. Return to the starting position, keep your arms straight and now arch your back, pushing your torso up. Your chest should be in a straight line with your arms. If you are a beginner, you can perform the exercise by putting the knees on the floor and only the movement of the upper body is required.
How much exercise is enough to lose weight?
The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose.
Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.
Whenever you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes.