The article talks about what back exercises you can do at home. It explains in detail how to organize a home workout for a beautiful back.
The graceful line of the back and the intriguing neckline of the dress create an incredibly sexy, feminine and attractive image. The closer the warm summer days are, the more you want to dress in light, weightless outfits in which half-covered nudity evokes mystery. Dresses with an open back for going out in this case are the best option. But the beauty of the back can be demonstrated if the owner has good posture, there are no fat folds, and the skin is clean: without acne or age spots.
By adding several exercises to work out the back muscles to her daily routine, a woman will be able to open her shoulders, straighten and lift her chest, and add elegance and sex appeal to her figure. By examining her back regularly, a woman will notice changes in time and begin to correct them.
A simple test will help you check your posture: if, standing against a wall in heels, a woman touches four points to the support (head, shoulder blades, lower back), while maintaining the bend of her neck, then her posture is considered correct. But what about those who slouch? How to pump up your back muscles and improve your posture? Let's move on to exercises that will strengthen the muscle corset and make your back beautiful. If you have problems with the spine, you need to consult with your doctor about the chosen set of exercises.
What back exercises can a woman do at home?
After a long winter sitting in front of the computer, it’s such a shame to give up a beautiful dress with a daring and extensive neckline in the back because your back often hurts and you can only dream of a perfectly straight posture. Or, for example, when wearing such a dress, a woman discovers the habit of slouching.
But start correcting your posture and working on the latissimus, trapezius muscles and rear delts it's never too late. In addition, a straight back is the key to good health. In a dress or without it, a woman with a straight back looks great. Organize effective classes It’s not difficult in your own apartment. You just need to have desire and persistence.
What exercises should you do to stretch your back?
Any training process is preceded by warming up the muscles. By stretching your back, you will save yourself from various unpleasant consequences, such as pinched nerves, injuries that are dangerous to your health, and pain after doing exercises.
Warming up the back muscles will help stretch the spine and make it flexible. The muscles become elastic and blood circulation improves, which promotes rapid tissue recovery. The optimal duration of a back warm-up is 10-15 minutes. And this part of the workout should not be skipped, even if you are very impatient to move on to the main and more serious loads.
1. Lower your chin and slowly move your head in a circle. Perform circular movements 10 times in one direction and 10 times in the other.
2. Turning over on your stomach and holding your hands near chest , stretch back, bending as much as possible with your palms resting on the floor. To enhance the stretch, reach for your ankle and, grasping it, try to reach your legs bent at the knees with your head thrown back.
The boat pose allows you to straighten your spine well and eliminate tension. Repeat 7-10 times. If you perform the exercise regularly, the deflection will become deeper every day.
- Turning your body towards the wall, stretch your arms up, looking at your fingertips. Feel the stretch of each vertebra. Lower your arms, placing your palms on the wall and stopping half a step away from it. Legs must remain straight
- Touch the wall with your chin, chest. Feel how it stretches vertebra by vertebra. If the spine does not stretch, then take a step back and touch your chin and chest to your back again. Hold the pose for a couple of seconds. Touch your left cheek to the wall, then your right
- You can warm up your back muscles and strengthen your posture, having not completed difficult exercise: leaning your right side against the wall, extend your right arm up and move it behind you, slowly twisting your body towards your right side until a feeling of tension appears in the raised arm and forearm. Hold the position for 10 seconds and do the same again, turning your left side to the wall
Exercises for a beautiful female back for women.
When training, the main thing is not to overdo it and select the optimal load. Perform 15-20 exercises in 2-3 approaches. Finish with a stretch of 10 seconds. This way you will tighten the muscle corset and tone the back muscles, and the muscles will not be drawn
1. From the prone position. The hands are connected behind the head in a lock. Lift up top part body, pressing your feet to the floor. The exercise may not work out at first, so it would be a good idea to hook your feet onto a support or ask someone to fix your feet. If everything works out, then repeat lifting the torso 10 times, 3 approaches
2. Sitting on the floor, straighten your legs and cross them, placing his hands joined in a lock behind his back. Try to keep your arms extended. Start twisting your body to the left side, then to the right side. Perform 25 times in 3 sets. From a sitting position on the floor, stretch your legs and cross them, placing your hands behind your back. Try to keep your arms extended. Turn your body first one way, then the other. Perform 25 times in 3 sets
Dumbbell exercises for the back for women
Dumbbells for training should be chosen weighing no more than 2 kg, if you have not worked out with weights before. Each exercise is performed at least 10 times, then a short rest, and the next repetition. When performing exercises, the core muscles should be kept tense, maintaining an even posture.
1. Spread your legs hip-width apart: Slowly bending your legs and moving your pelvis back, lean your body forward, holding dumbbells in your hands. Straighten your back, naturally bending at the lower back
- Position “feet hip-width apart”. Take the dumbbells in your hands and begin to squeeze your shoulder blades together, while raising your elbows up. Hold the pose until the dumbbells are near your stomach, then slowly lower your arms to the starting position. Perform several repetitions
- Lying on a bench, keep your legs straight, connecting them together. Lower the dumbbells in your hands to the floor. Raise your arms with dumbbells to the sides, raising them higher. Repeat 2 sets of 15 times
- Come to the chair. Feet shoulder width apart. There is a dumbbell in the right hand. Begin to lean forward, holding the seat of the chair with your left hand. Slowly bring your right arm towards your chest. Take your starting position. Do it 10 times. Repeat the exercise with your left hand
- Lying across the bench, pull your body up so that your shoulders are level with the edge of the bench. Lower your pelvis down a little and lean on your bent legs. Raise your arms, holding the dumbbells. Deep breath. Slowly place your hands behind your head. Keep your arms straight. Exhalation. Repeat 10 times
- Lying on the floor, bend your knees. Feet pressed to the floor. Straighten your arms with dumbbells in front of you. Start counting. On the count of “one”: move your left hand back, lower your right hand down, stretching it along your thigh. Count “two”: starting position. Count of three: switch hands. On the count of four, return to your starting position. Lower your hands down. Take a break. Perform 5 sets
Exercises for back muscles in the gym
When paying attention to your back, do not forget to include exercises to work your back muscles in the first part of your workout. It is at the beginning of classes that you will have a lot of strength and the exercises will be performed correctly. Increase the load gradually, and the weight of the burden should not exceed 2-5 kg. And remember: you need to train wisely, otherwise body fat will remain, and the muscles will pump up under them.
Upper back exercises
1. To perform the exercise you will need dumbbells. Make a sharp lunge forward, as if you are jumping. Place your feet shoulder-width apart and bend your arms back, bringing your shoulder blades together. Jump again - connect your legs, stretch your arms forward. Repeat 30 times for 2 sets.
2. To engage the triceps, perform push-ups from the platform. Spread your arms shoulder-width apart. You can bend your knees. Do 10 push-ups.
How to determine that exercises are effective? Your well-being the next day will tell you this. If you feel your back muscles well, then the workout went well.
Exercises for the lower back
1. The exercise is performed while sitting facing the back exercise machine.. Place your feet on the supports and grab the handles of the exercise machine. Take a deep breath and pull the handles towards you, trying to reach your chest. While performing the exercise, move your elbows as far back as possible. Exhale
2. Standing on bent legs, straighten your back. Inhale. Hold your breath, tense your abs. Raise the dumbbells in your hands, trying to touch your chest. Exhalation. Repeat 10 times
Back exercises while lying on your stomach
1. The exercise resembles the movements of a swimmer in water. Pronation. Raise your left arm and right leg straight, and direct your gaze to the floor. Raise your arm and leg to a height of 20-30 cm from the floor. Begin to slowly lower the raised arm and leg and raise the opposite ones. Do it 10 times
- Remaining in the previous pose, lean on your elbows and bend your right leg at the knee, perform springing movements, bringing your shin closer to your buttocks. Repeat 10 times for each leg
- Lying on the floor: legs bent at right angles, arms along the body. Make sure your thighs remain perpendicular to the floor. Bring your knees together. Keeping your legs elevated, lift your head and shoulders. Keep your core still, constantly contracting your stomach. Perform a few claps on the floor. Ideally, if you can do 100 claps. To make it more difficult, you can raise your legs straight
- Lateral raises are performed while lying on your left side.: Extend one arm to maintain balance. Lift your right leg away from your left, lifting it up and trying to lift your pelvis. Do the same exercise on the other side
Therapeutic exercises for the back
1. From the “feet shoulder-width apart” position, lean forward and slowly bend back as far as possible. Feel how a wave of movement passes through the vertebrae
2. Imitate the movements of a swimmer: make swinging movements with your arms, copying swimming movements in the breaststroke or frog style.
3. Hands above head in a lock. Lean left and right. 10 bends in each direction
4. Kneeling with support on hands, round your back, and then lengthen it, performing a “cat”. Do it 10 times.
Regular exercise will help strengthen your back.
Exercise "Cat" 
When performing a set of exercises, do not start with a heavy load. To begin, perform several approaches. If you experience the slightest discomfort, take a break and do an exercise to stretch the muscle group that was just used.
Do not worry! The body adapts slowly. After one or two workouts, you will be able to increase the pace, and even increase the number of repetitions to maintain the feeling of working the muscles. It is strictly forbidden to perform exercises through pain!
When putting on a blouse or dress with an open back, a woman has no right to slouch, and must certainly keep her head straight. As numerous reviews testify, when looking at older women who have spent most of their lives playing sports or dancing, it is impossible to contain their admiration: they do not hunch over, do not droop their shoulders, and therefore look several decades younger. A gentle feminine image and a slouch are incompatible.
How can a bent rusty nail look beautiful? Be beautiful and don't forget to pay attention to your back. Flat back and beautiful posture- a powerful weapon in the fight for male attention. Move towards your goal gradually and don’t doubt your success!
Video: How to pump up your back at home? Exercises and tips
Have you ever refused to wear a beautiful dress with a cutout at the back because that particular part of your body didn’t suit you? Or maybe you have noticed the habit of slouching? Or perhaps you have started to experience back pain.
Any of these signs indicates that it’s time for you to turn your attention to your back, or rather to your muscles, so in today’s article we’ll talk about how to pump up a girl’s back at home.
Why is it so important to pump up a girl’s back muscles?
In today's world, it's difficult to keep track of everything. So many girls and women do not have time to monitor their posture. If you have not been taught to keep your back perfectly straight since childhood and you have not developed a muscular corset, then you cannot boast of beautiful posture.
But the back is straight, long beautiful neck and a proudly raised chin are essential attributes ideal image women for all men.
It's never too late to start correcting your posture.
This will lead to stronger back and neck muscles, which will thank you very much in the future. The fact is that the back muscles are involved in almost any of our movements, be it squatting or simple walking, not to mention lifting anything.
Therefore, if you have weak back muscles, sooner or later they are overloaded from heavy bags or long walking, and the overloaded muscles hurt. In women, lower back pain is much more common than in men. Agree, not the most pleasant feeling. In addition, a well-developed back visually reduces the waist and also restores the correct proportions between the upper and lower parts of the body. Simply put, if you have larger breasts and, which is very common, it will make your body much more proportional and attractive. We will tell you about exercises that will help any girl easily pump up her back at home. After all, not everyone has
free time, which you agree to spend on the gym.
Best exercises
for back muscles in the gym
1. The best exercises to train your back muscles at home The main thing in women's back training is not to overdo it. It’s worth repeating all the exercises 15–20 times and ending each of them with a little stretching. This will allow you not to pump up your back before drawing out the muscles, but will tighten your muscle corset and tone your back muscles. From a position lying on your stomach, lift your torso with your arms and stretch up and slightly back.
If this is easy for you, then you can bend your knees and try to reach your thrown back head with them.
2. The next exercise is also performed while lying on your stomach. Place your hands behind your head. Raise your upper body as high as possible, and try not to lift your legs off the floor. At first you are unlikely to succeed, so you can ask someone to hold them or just slide your feet under the sofa, for example. Perform 10 times in 3 approaches.
3. Another posture exercise is done while sitting on the floor. Cross your legs, put your hands behind your back and lock them together. Your arms should be straight. Turn your torso left and right. So 3 sets of 25 times.
4. To strengthen your back you need to do appropriate exercises. For one of them you will need weights. Take a dumbbell in your hand. Starting position - stand straight. Lean forward as low as possible to create a 90% angle and straighten up. So repeat 10-15 times for 3 approaches.
The latissimus dorsi muscles are involved in the movement of the shoulders and shoulder blades, and the breathing process is also associated with their activity. Daily exercises for latissimus muscles back muscles prevent hypotension and hypertension, increase blood circulation, reduce the risk of spinal injuries and make the back of the torso very slim and powerful at the same time.
How to strengthen the “dorsal triangle”?
The triangular muscles responsible for back mobility cannot become strong enough unless they are subjected to additional stress. Training this part of the body is useful for both men and beautiful ladies. Are there special exercises for the latissimus dorsi muscles for women? Experienced trainers They believe that universal actions are quite suitable for ladies, but the weight of the weights should be less.
The weight of men's weights starts from 4-9 kg, and girls are recommended to start training if their equipment weighs no more than 4 kg. As your strength potential is revealed, the weight should be increased.
Beginners need to carefully monitor their condition during training. Basic rules for safe practice:
- stop if you feel unwell;
- replenish fluid reserves in the body with mineral water without gas;
- start with the minimum number of repetitions.
To perform this set of exercises you will need weights and a horizontal bar. If you plan to strengthen your back at home, secure a piece of pipe in the doorway - and the horizontal bar is ready!
Pull-up
- Hold onto the bar with your hands shoulder-width apart.
- Inhale and lift your chest toward the bar.
- Lower yourself down and then exhale.
- Do 10-20 reps.
Underhand pull-up
- Grab the bar with your arms bent, palms facing your torso.
- As you inhale, push your chest out and lift yourself up, touching the bar with your chin.
- Exhale as you lower.
- Repeat steps 5-25 times.
Dumbbell lift
- Place your left lower limb on the bench, bent at the knee joint.
- Rest your left hand on the raised platform.
- Lean forward slightly.
- Your right foot should be on the floor and hold a dumbbell in your right hand.
- Inhaling, pull the weight as high as possible towards you. Make sure that your hand does not move to the side, moving away from the body.
- Exhale and do a few reps, then switch sides.
Barbell row
- Stand with your knees slightly bent.
- Lean your torso forward slightly and keep your back straight.
- Grab the bar with your hands using a standard grip.
- Inhale, tighten your stomach and bring the weight closer to your chest until you touch.
- Lower the bar and exhale.
- Perform 5-10 repetitions.
Shrugs with a barbell
- Place the barbell in front of you, spread your lower limbs shoulder-width apart.
- Take the bar with your palms facing away from you.
- As you inhale, tighten your abdominal muscles and raise your shoulders. Let the upper limbs remain straight.
- As you exhale, return to the starting position and repeat the steps 10-15 times.
Lumbar arches
- Place your lower body on a raised platform (bench or bed).
- Lower your head down and have someone hold your ankles.
- Inhale, hold your breath for 2-3 seconds and lift your torso.
- Bend your lower back as much as possible and straighten up again.
Dumbbell row
- With your right hand, lean on a bench or other accessible elevation, and in your free hand overhand grip take some weights.
- Gradually raise your arm towards your body, holding your breath after inhaling.
- Lower the projectile and exhale.
- Do 10-15 repetitions, then switch hands.
Pull-up "Maximum"
- Stand with your back to the bar and grab it from below.
- As you inhale, stop breathing for a couple of seconds and rise as high as possible.
- Lower your body and exhale.
- Pull yourself up 10-18 times.
Lunge on the horizontal bar
- Hang from the horizontal bar, holding the bar on top.
- Inhale, sharply point your legs forward and at the same time lift your body.
- Straighten your legs and lower yourself.
- Spread your arms shoulder-width apart, push your lower limbs off the floor and press them against the wall.
- Gradually begin to bend your arms until your head touches the floor.
- Straighten your upper limbs again.
Bends in a lying position
- Lie on the floor, place your arms along your body.
- Lean forward without changing the position of your arms and without lifting your feet off the floor.
- Press your back to the floor and lift your straightened legs up.
- Alternate raising your torso and legs 10-15 times.
Do special exercises on the latissimus dorsi muscles is important for women of almost any age. This is due to the fact that the main load when walking and other physical activity it falls on the back. In addition, the latissimus dorsi muscles are largely responsible for the quality of our posture, which plays an important role in creating the image of an athletic and fit girl.
Types of exercises
What exercises are there for the latissimus dorsi muscles with dumbbells?
- Dumbbell row to the waist. Take the apparatus in your hand, put one leg forward, slightly tilt your body forward (arm lowered) and begin to bend your arm until the dumbbell is at your waist. Then straighten your arm completely. Can also be performed from a lying position.
- Bent-over dumbbell row. It differs from the first exercise only in the angle of inclination of the body (usually from 45 to 60°). Performed while standing.
In both cases, we perform from 12 to 20 repetitions per set with a relatively light weight for us. The number of working approaches per workout is from 3 to 5. This is the optimal number at which you can achieve the required volume without driving yourself into a state of overtraining.
What other exercises can you find for the latissimus dorsi muscle?
Here are exercises that you can easily do at home:
Exercises you can do in gym:
- Traction of a horizontal/vertical block to the belt. The block exercise machine is convenient because it allows you to individually select the load depending on your level. physical training. Start with at least the smallest tile and gradually increase the load as you adapt to it. We perform from 12 to 20 repetitions per set with a relatively light weight for us. The number of working sets per workout is from 3 to 5. Use both of these exercises in a superset to achieve the greatest effect.
- Barbell row to the waist. Analogous to the dumbbell row, only more close to basic exercises. Just like all other exercises, we perform in the range from 12 to 20 repetitions of 3-5 approaches per workout.
What might a lat workout look like?
If we practice at home (superset):
- Pull-ups: 5 sets of 5-10 reps.
- Boat: 5 sets of 15-20 reps.
We train using this system approximately once every 3-4 days. Over time, as you adapt to physical activity It will be possible to train more often.
If we work out in the gym, we can choose the following options.
Option No. 1 (1-2 times a week):
- Barbell rows: 3 sets of 12-20 reps.
Option No. 2 (1-2 times a week):
- Dumbbell rows to the waist: 3 sets of 12-20 reps.
- Superset vertical/horizontal block rows: 3 sets of 12-20 reps.
Features of lat training for women compared to strength training for men
The joints of girls are more sensitive to stress and more fragile than the joints of men. This leaves a certain imprint on the training process. Girls are not recommended to lift heavy weights. It is better to take a smaller dumbbell, but perform more repetitions with it.
The content of the article:
Many girls do not pay enough attention to the development of their back muscles. In doing so, they are making a very serious mistake. It is this muscle group that forms correct posture. In addition, you need to work on the muscles of the whole body to make your figure beautiful. Don’t forget that back training for girls will also affect the development of all other muscles in the body.
The last statement deserves a little clarification. You may not have noticed yet that your back actively works when performing almost all movements. If you don't develop this muscle group, you won't be able to lift heavy weights like doing squats. Thus, the back muscles should be worked no less actively than any others.
It should also be said that by increasing the size of the back muscles and shoulder girdle, you will be able to visually narrow your waist. And, of course, with a beautiful back, you can safely wear dresses with a cutout at the back.
The best back training exercises for girls
Now you can get acquainted with several movements that will help pump up your back. Perform two or three sets, each with 12 to 15 repetitions.
- Hyperextension. There is special sports equipment for this movement. You need to rest on your upper thighs and secure your legs under a special cushion. The arms are located in the chest area, and to make the movement easier, they should be crossed. As you exhale, begin to lean forward until you can keep your back straight. In the opposite direction you need to move, exhaling air. You should also use a slow pace to minimize the risk of injury.
- Plank. This is a fairly simple exercise that can bring excellent results. You can do it at home, which is of fundamental importance for many. Take an emphasis lying on your forearms, placing your hands under your shoulder joints. The legs should not be located far from each other. It is important that your body is in a straight line. You need to hold this position for at least 0.5 minutes.
- Barbell row in an inclined position. This is a very effective movement that can be done at home. If you don't have a barbell, you can safely use dumbbells. Lean forward, keeping your back straight and slightly bend your knees. Take the sports equipment with an overhand grip. As you exhale, begin to lift the barbell towards you. Bend your elbow joints. Make sure your elbows are as close to your body as possible. In the extreme upper position, you should take a short pause and, inhaling, return to the starting position.
- Superman. You can do the same exercise at home, and you don’t need sports equipment. Take a lying position on your stomach. As you inhale, begin to raise your legs and arms, fixing the final position for two seconds. You can also perform a variation of this movement by alternately lifting the same leg and arm. As a result, you should have movements reminiscent of swimming.
Back workout for girls Jen Jewell
We offer you a training complex from Jen Jewell. To continually progress, you will need to periodically make changes to your back workout for girls. In this complex, each movement must be performed in four sets with 15 repetitions each.
- Traction upper block, wide grip.
- Dumbbell rows in an inclined position.
- Barbell row in an inclined position.
- Pull rods on the lower block.
- Upper block rows in the direction of the chest, reverse grip.
- Pull-ups reverse grip.
- Hyperextension.
- Upper block pull. Customize the machine for yourself and take the bar wide grip. Also move your body 30 degrees back, protruding your chest and arching your lower back. Start pulling the bar towards your chest. In this case, it is necessary to ensure that the muscles of the forearms do not participate in the work, but only hold the bar.
- Lower block thrust. Install a V-shaped handle on the machine. It is necessary to create a natural arch in the lower back, while keeping your back straight. With your arms extended forward, move your body back until it is perpendicular to the ground. After this, begin to pull the handle towards you, touching your stomach with your hands in the final position. In this position, you should pause, and then return to your original state.
