5 Exercises For Your Back Without Weights

Your back is a part of your body that you should train regularly. For example, by means of these exercises for your back without weights.  Your back is made up of a set of muscles that are responsible for supporting your spine in every activity you do.

Over time, these back exercises will improve your posture, reducing your risk of injury and ailments when performing tasks that require a lot of physical exertion.

Best of all, you don’t have to use weights or exercise machines to strengthen your back. There are certain exercises you can do without leaving your home that will significantly increase your strength and stamina.

Are you ready to give them a try? Discover the five best exercises for your back!

The best exercises for your back without weights

1. Stretch the lumbar area

This lumbar stretch will help release tension in your back, especially the lower back.

This exercise is good for all the muscles in your back, relieves all the pain and improves your posture.

How do you do this exercise?

• Lie down with your arms and legs straight.
• Then lift your arms and legs from this position so that your back is slightly arched.

• Perform a total of three sets of ten reps.
• Another variation of this exercise also helps to train your waist. For this variation, lie down in the same position and then lift your limbs alternately one at a time.
• Start with your right arm and left leg, then do your left arm and right leg.

2. Swimming on dry land

We call this exercise ‘swimming on dry land’ because it consists of performing the typical swimming movements while taking advantage of the free space in your home.

It’s great for giving the muscles in your back more support as it improves their condition.

How do you do this exercise?

• Lie face down on the floor. Keep your back relaxed and your arms out at your sides.

• Then perform arm strokes as if you were in the water. You can do small semicircles (over the floor) or you can raise your arms slightly to stretch the upper part of your body more .
• Do a total of  three sets of twelve to fifteen reps.

3. Rowing with a fitness elastic

If you have a fitness elastic at home, you can give this interesting exercise a try. Rowing is one of those classic back strengthening exercises that help improve your back posture while also working the muscles in your upper back.

How do you do this exercise?

• Wrap the elastic around your feet or attach it to a sturdy object at the height of your elbows.
• Sit on the floor with your legs straight out in front of you and your back straight.
• Next, grab both ends of the elastic, stretch your arms toward your feet, and then pull them back toward your chest without arching your back.
• Do a total of three sets of fifteen to twenty reps.
• To increase the difficulty, you can make the elastic a little shorter by tying a knot in it.

4 The Contralateral Plank (Superman)

This is another one of those great exercises for your back that you can do right at home. This exercise is popularly known as the ‘Superman’. It is an exercise that tests your balance and physical resistance.

The Superman is recommended for reducing tension in the back and strengthening the muscles in the abdomen and buttocks.

How do you do this exercise?

• Get on your hands and knees with your palms pressed to the floor.
• Then straighten your right arm and left leg and lift them up so that your body is supported by the opposite limbs.
• Hold this pose for three to five seconds, then return to the starting position.
• Then do the same with your other arm and leg, until you ‘ve completed 12 reps on each side.
• Do a total of three sets.

5. The cat

Also known as ‘the cat’, this back stretch is a gentle exercise that will improve your control over your entire spine.

It helps to strengthen your lower back and reduces pressure on the joints between the vertebrae.

How do you do this exercise?

• Get on your hands and knees with your knees and hands shoulder-width apart.
• Then slowly arch your back, hold this pose for two to three seconds, then lower your back until your back is completely arched.
• Perform a total of three sets of ten reps, at a slow pace.

Do you often suffer from pain or tension in your back? Do you not train this body part? Then try these five exercises for your back without weights to strengthen your back and reduce tension.