Are you looking to strengthen your back and improve your posture? If so, you’re in luck, as these moves, tailored specifically for women, can target those areas and help you achieve the results you’re looking for. To get the most out of your efforts, it is important to stay dedicated and consistent with your back workouts. Working out your back on a regular basis can be challenging, but the rewards are great.
Whether you are a busy mum looking for a way to fit in an effective and quick workout or an avid gym goer, these moves are perfect for you.
Firstly, let’s focus on strengthening your spine. For this, try the Lat Pulldown. Start by sitting on a pulldown Machine and placing your legs under the support pad. Hold the bar with an overhand grip, slightly wider than shoulder-width apart. Inhale as you pull the bar down until it’s just below your chin, exhale as you return the bar back to the starting position. Complete 3 sets of 15 reps.
Next, target the muscles surrounding your spine with a basic superman exercise. Lie on the floor and hold your arms out straight in front of you. From there, exhale as you push your chest off the floor and raise your arms and legs as high as you can. Keep your abdominals tight and hold the position for five seconds. Inhale as you slowly return to the starting position. Complete 3 sets of 15 reps.
Now, give your glutes and hamstrings a little love. The lying butt lift is perfect for doing just that. Firstly, lie on your back on the floor with your feet flat, shoulder-width apart. Secondly, keeping your arms to your sides and palms facing down, push your hips towards the ceiling. Hold the lifted position for five seconds, lower back down, and repeat. Aim for 3 sets of 15 reps.
Finally, let’s focus on your core with a low cable Wood Chop exercise. To start it off, grab a handle attached to a low cable pulley and step away from the machine. With feet shoulder-width apart, knee slightly bent, and arms straight, exhale as you pull the handle towards the opposite hip. Return to the starting position, inhale, and repeat. Complete 3 sets of 15 reps.
To get the most out of your workouts, focus on engaging the proper muscles whilst exercising, take the time to do the moves with precision, and take it slow while keeping a consistent breathing pattern. Remember to set realistic goals for yourself since all the hard work is definitely worth it.
For a good upper body strengthening routine, try a Kneeling Bent-Over Row. Start by kneeling in front of the machine, keeping a straight posture, back straight and core tight. Place your hands on the handle and pull it back towards your chest, exhale as you do. Hold for two seconds and slowly release back to the starting position. Go for 3 sets of 15 reps.
The Seated Cable Row is also great for back strengthening. Attach the cable to the machine and sit at the bench facing the machine. With arms extended grab the handle and pull back towards the lower abdominal area. Hold for a few seconds and exhale when you return to the starting position. Do 3 sets of 15 reps for best results.
The Arnold Row is a great move to tone up your back, and there is no equipment involved, so you can do it from the comfort of your own home. To start, stand in an upright position and bend your knees slightly. Lean forward and place your palms flat on the floor. Hold this position and make sure to keep your core tight. Now, from the elbows, pull your torso towards your hands keeping your palms flat. Inhale when you reach the top. Exhale when you return to the starting position. Do 3 sets of 15 reps.
Adding pull-up variations to your routine is a great idea. If you are a beginner and can’t do a standard pull-up on your own, start with assisted pull-ups or with negatives. Stand on a chair or hold onto a resistance band, pull your chest up to the pull-up bar and hold for two seconds, then slowly lower yourself down. Beginner variations can be done by bending your knees and staying in a jump squat position instead of straight legs. Do 3 sets of 15 reps for best results.
Make sure to be consistent and focus on form when working out your back. Your back is an integral part of your core and to strengthen it, you must also work out your arms and shoulders. This raises your overall upper body strength, and you’ll definitely start to feel the progress. Exercises such as chest press, overhead press, bent-over lateral raises, and lateral side raises are all great ways to get the most out of your back workouts.
Just like any other body part, your back needs recovery and rest. So, make sure to take a few days off and give your muscles the rest they need to prevent injury and maximize your workout results. Working out the right muscles each day and taking time to give your body a break will help bring you closer to your goals and maximize your results.
Incorporating exercises such as planks, wall sits, bridges, and push-up variations will help you strengthen your back as well as your core. After a few weeks, you will start to see an improvement in your posture and your back will look toned and strong.
These moves tailored specifically for women are perfect for strengthening the back and improving posture. Make sure to stay consistent, devoted, and focus on good form and you’ll be on your way to get the stronger back that you always wanted. So what are you waiting for? Get started with these moves today and watch your progress grow!
