Why on earth would you possibly need to spend time strengthening your back? I’m so glad you asked!
Our back muscles do so much for us. They help us maintain good posture. They provide us with stability and help us maintain balance. Ever have a sick toddler that wants you to do nothing but carry them around all day? A strong back will allow you to do so without tiring out. Having a back full of muscle even allows you to carry heavier loads (like your child as they continue to grow bigger).
The main muscles of the back include the latissimus dorsi (aka the lats), rhomboids, trapezius, and erector spinae. These muscles provide our body with power. They also play a role in our movement of the shoulders, arms, and hips. In addition to this, they keep our body upright and provide some stability to our hips and lower back. Because of the essential role that the back muscles play, strengthening these specific muscles is an absolute necessity!
If aesthetics are your priority, strengthening your back will also provide you with a trimmer waist line and set the stage for the hourglass figure.
If you’re more interested in the scientific aspect of balanced muscles throughout the whole body, there is a counterpart to every muscle contained in the body. For example, the quadriceps and the hamstrings, biceps and triceps, upper back with chest, and the lower back is the counterpart for the abdominals. This being the case if you want to create a six pack, you need to work your lower back to provide the strength needed to perform abdominal exercises. If you don’t have the lower back strength, it can be difficult to properly perform leg raises, planks, crunches, etc. The back provides the means and support to do the movements which strengthen the abs and core muscles. Likewise, for substantial chest muscle strength, it is requisite that we work our upper back muscles.
Functionally, those who sit down for hours on end might be facing back pain and untrained posture. Especially if you are hunched over a computer as part of your work. Training your back muscles on a regular basis is the way to fight off poor posture and subsequent back pain. Strong back muscles are essential and directly correlated to good posture.
Enough talk. Let’s workout!
For this week’s workout, you’ll need a Yoga Ball, some dumbbells, a mini band and a long band, and make sure you have a door anchor! Perform the following seven exercises with 10-12 repetitions and 3-4 sets. Rest for 30-60 seconds between sets.
As you perform each exercise, really focus on pulling back until you can feel the muscles actively engaging. Keep your core muscles tight throughout.
Yoga Ball Reverse Leg Raise:
Kneeling Dumbbell Single Arm Row: (10-12 repetitions on each side)
Bent Over Reverse Fly:
Bent Over Row:
Mini Band Lat Pull Down:
Long Band Face Pull:
That’s it for today! If you like what you see, make sure to like and subscribe to my YouTube Channel for more work outs! Happy workout!
Looking for other workout ideas? Check out these posts here!
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