Are you thinking about how to make your back muscles wide and lean at home with almost no equipment? You only need the key which will open the door to your perfect back and you are now about to get it. The key is the right technique. Here are some exercises and tips to help you attain your goal at home.
● Exercise 1 – Sliding Floor Pulldown (with the help of a towel)
How to do – Lie down with your legs bent, knees on a slider (towel), and arms outstretched ahead of you slightly wider than shoulder-width apart > Exhale and Pull your body forward by pulling through your hands until your hands are under the level of your lower chest > Inhale and push through your hands while lying down and return to the starting position.
Duration – 40-45 seconds (Take Rest for about one minute before the next exercise.)
● Exercise 2 – Superman Row (with the help of a towel)
How to do – Lie on your stomach with arms and legs stretched straight out > Push your upper body and thighs towards the floor while stretching your fingers and toes towards the front > Keep your head tucked while stretching up and down > Tap on the floor lightly and repeat in the same position.
Duration – 40-45 seconds (Take Rest for about one minute before the next exercise.)
● Exercise 3 – Pulse Row
How to do – Lie down with your stomach and put your arms straight at your sides > Lift your upper body > pull your arms as high as you can off the floor and then bring them down and repeat.
Duration – 30 seconds (Take Rest for about one minute before the next exercise.)
● Exercise 4 – Scapula Push-ups
How to do – Make a high plank position > keep your back straight without bending your elbows, slowly squeeze your shoulder blades together and apart to move your upper body up and down slowly (1 to 2 inches only).
Duration – 40-45 seconds (Take Rest for about one minute before the next exercise.)
● Exercise 5 – Lying Floor Hyperextension
How to do – Lie down on your stomach > hold your head with your palms and move your upper back up and down.
Duration – 40-45 seconds (Take Rest for about one minute before the next exercise.)
● Exercise 6 – Lying Floor Row With Bent Knee
How to do – Lie down on your back > bend your knees > Lift your upper body while keeping your hands in a standing position from the elbows (push your elbows towards the floor).
Duration – 40-45 seconds (Take Rest for about one minute before the next exercise.)
● Exercise 7 – Lying Around The World
How to do – Lie down on your stomach > stretch out your hands in your front > keep them wide and move them downwards (when you move your hands downwards, turn your palms on the upper side) > Move upwards to return to starting position and repeat.
Duration – 40-45 seconds (Take Rest for about one minute before the next exercise.)
The above-listed exercises are the most effective for back workouts and you can easily do all of them at home without any gym equipment. You can also do other exercises like Back Extension or Hyperextension, Sitting Shrugs, Classic Shrugs, etc. if you have some weights at home.
Following these exercises as a routine at home will surely give results but what you need to keep in mind is to not over-exhaust your body. You can make a pattern of 5 or 6 exercises and follow the same only. Also, give the place to rest days in your weekly workout routine because keeping balance is as much important as doing hard work. In case you want some guidance to work out at home you can approach the online fitness trainers and take consultations accordingly.