Looking for a powerful home workout for your back?
Lets examine some of the best back exercises at home that you can do without fancy gym equipment. These exercise will be explained in order of relative difficulty, starting with the easier technique first. The number of reps is entirely dependant on your level of fitness, however ten minutes of each activity is suggested minimum for best results.
Starting from a prone position ( laying stomach down ):
The first and easiest of these home exercises simply starts with you laying prone on the floor, preferably on a comfortable surface. In unison raise your right leg and your left arm. Hold the position for five seconds taking care to breath steadily. Now slowly lower your limbs, take a deep breath and then raise the alternating pair.
This exercise focuses on building core strength in your lower back, but has an additional pleasant side effect of toning your abs.
Now for a moderately difficult technique. Starting in a supine ( laying facing upwards ) position place your feet flat on the floor knees raised. Anchoring your body firmly with your arms raise your pelvis up as far as you can raise it comfortably; hold for five seconds and slowly lower yourself back down to the floor.
This exercise is ideal for revealing minor lower back pain, as well as strengthens your legs, back and core.
Lastly we have a technique borrowed from yoga.
Stand straight like a soldier at attention, then raise your arms up stretching to your greatest possible height, standing on your toes if comfortable. Now return your arms slowly to your sides. Lower your head, bringing your chin in towards your chest. Visualize every vertebrae in your spine moving slightly one after another.
Let your shoulders feel loose and bend down as slowly as you can manage, letting your arms dangle. As you reach down your ultimate goal is to touch the floor, palms down in front of your feet.
Don’t worry though if you can’t on the first try, this one takes years to perfect. Doing these simple home exercises should have your back strong and limber in no time.