Top 8 exercises at home to strengthen back muscles for women

back muscles

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We present to you the top 8 exercises at home to strengthen back muscles at home, which can strengthen the muscles of the back and the press, make them strong, healthy and embossed. The most important effect after performing these exercises: the appearance of a powerful muscle corset and the removal of pain in the back, due to increased blood circulation, that is, saturation with nutrients (fatty acids, amino acids, glucose) enrichment with oxygen, hormones and so on.

People with strong muscles of the trunk, legs and hips are less likely to suffer from back pain than those who do not pay enough attention to musculature development, and this is not surprising. Fortunately, there are quite a few fairly simple exercises that allow to strengthen all the mentioned muscle groups.

We recommend that you start with the exercises described below, because they focus on strengthening the muscles of the abdomen and back that support the spine. Over time, when the muscles get stronger, they will become strong, you can connect the exercises with the bar in the gym, for example, the Romanian pull rod, the slopes with the bar, the rod rod in the slope, the classic squats with the bar.

Back muscle exercises at home for women

Regular training of your back muscles will help you improve your body quality and make you stronger physically. Without back exercises, your workout will be inferior. It is possible to strengthen the back muscles with dumbbells, a barbell, a fitball, an expander, or without additional equipment at all.

This article discusses the most effective strength exercises for the back with dumbbells for muscle mass, exercises for muscle tone without equipment, as well as exercises with other additional sports equipment. These exercises are convenient to perform both at home and in the gym.

1. Where to start and how to end the training:
Always start your back workout with a warm-up warm-up: A selection of warm-up exercises.
Finish a stretching exercise: A selection of stretching exercises.
Never neglect warm-up and stretching if you want to conduct an effective workout. For an additional warm-up immediately before performing a particular exercise, you can do one approach of this exercise without dumbbells (or with very low weight).

2. How many repetitions and approaches to do:
For muscle growth: 10-12 reps in 4-5 sets with maximum weight
For light muscle tone and fat burning: 15-20 reps in 3-4 sets with medium weight

3. What weight of a dumbbell to take for a back:
For muscle growth: maximum weight, so that the last repetitions in the approach are performed with the last effort (for girls, usually 10-15 kg)
For a light muscle tone and fat burning: sufficient weight to make you feel the load, but at the same time can do 15-20 repetitions (for girls, usually 5-10 kg)
For beginners: dumbbells 2-3 kg with a gradual increase in weight

4. How often do exercises for the back:
If you exercise 3-4 times a week, it is enough to train your back once a week
If you exercise 5-6 times a week, you can train your back twice a week

5. What to combine exercises for the back:
Classic version: with biceps exercises (in this case, you should start the training with exercises on the back, then go to biceps exercises)
Alternative: with exercises on the pectoral muscles (the muscles of the chest and back are antagonist muscles, so some athletes train them together)

6. Gradually, your muscles will get used to the load, so it is advisable to increase the weight of the dumbbells over time. For home workouts, it’s convenient to purchase a collapsible dumbbell, which allows you to adjust the weight.

7. Strength exercises for the back give a strong load on the spine. Pay attention to the technique of exercises to avoid injuries and damage.

8. During the performance of strength exercises for the back with dumbbells, biceps and deltas are also actively involved, so if you quickly “build up” the arm muscles from exertion, then the performance of separate isolated exercises for biceps and shoulders can be reduced.

Exercises to strengthen the back and press

All exercises for the back and abdominals can be performed at home, for this you only need a spacious room, comfortable, sportswear and a rubber mat.

back muscles
Beautiful woman’s back

Exercise “dead beetle”

It is necessary to lie on your back and bend your knees without taking your feet off the floor. Press the lower back to the floor, and then lift it slightly and hold it in this position. Pull your arms along the sides in such a way that your fingers lightly touch the hip bone. Now strain the muscles of the press and imagine that you are preparing to strike. Raise one foot a few centimeters up, continuing to strain the abdominal muscles and not letting the lower back flex. Then lower your leg and lift the second one. Hold your hands on each side to make sure that the pelvis does not move.

Exercise should be repeated with each foot 10 times. If you do not feel the necessary load, then you can complicate the exercise, completely tearing off the legs and hands from the floor.

back muscles
Exercise dead beettle

The bridge lying on the floor (back deflection)

Lie on your back, keep your knees bent and do not tear your feet off the floor. As in the previous exercise, try to take a neutral position – that is, the lower back should not touch the floor. After this, lift the hips, without bending the spine and transferring your weight to the upper back. Hold your hips in this position until you feel that they are being pulled down. At the same time, your hands should be stretched out on the sides so that you can rest against them on the floor – this will help you keep your thighs in one position. After that, lower the hips to the floor and do 20 repetitions.

To increase the difficulty of the exercise, you can alternately raise your arms and legs at a time when the hips are torn from the floor. Over time, you can attach a small weight to the ankles, which will increase the effectiveness of this exercise.

back muscles
The bridge lying on the floor exercise at home

Partial sytap

The starting position is as follows: lying on your back, bend your knees without taking your feet off the floor. Raise the lower back as you did in the previous two exercises. You can roll a towel and put it under your back if you find it difficult to maintain this position. Pull your arms out on each side, putting your hands on the top of your hips. Then start moving the body upwards until your hands touch the knees. Before returning to the starting position, remain in this position for a few seconds.

During the entire exercise, make sure that the lower back remains fixed. Now repeat this movement, but at the same time stretch both hands first to the left knee, and then to the right one.

Do 20 repetitions in each direction.

Exercise a partial rise (sit-up)

Cross / simultaneous lifting of hands and legs lying

Lie on your stomach, straight back. You can put a towel under your stomach to ease the exercise. Tighten the abdominal muscles, and then lift the right leg and left hand to the maximum possible height, trying not to bend them (or simultaneously, both hands and both legs, as shown in the picture). In this case, the back should also remain flat. After you return to the starting position, raise the left leg and right arm, or repeat the simultaneous raising of hands and feet

Do 20 repetitions in 3-4 approaches.

Train back muscles
Exercise – simultaneous lifting of the arms and legs lying

Lifting hands and feet from the “on all fours” position

Take the emphasis lying, leaning on the palms and knees. Keep your back straight, not letting it fall down. Tighten the abdominal muscles, then raise your left arm and right leg, trying not to bend them, and keep your back in the starting position. After lifting your arm and leg to the maximum possible height, hold them for a couple of seconds, then lower them.

Repeat this exercise with your right hand and left foot. It is recommended to do 10 to 20repetitions.

Strenghten the back muscles
Exercise – lifting the arms and legs from the position “on all fours”

Air squats

Stand up straight and put your feet to the width of your shoulders, your knees look strictly at the direction of your socks, your gaze is directed forward. Start squatting without bending or rounding your back. Take your butt muscles back and your chest in front, causing your center of gravity to move down. It is very important to evenly distribute the weight throughout the foot – in no case should you rely solely on socks or only on the heels.

To avoid pain in the knees, do not bend them more than 90 degrees. However, the effectiveness of this exercise will be reduced, so if you do not experience discomfort when doing sit-ups to a 90-degree angle, try to sit down just below the parallel.

Do 30-40 repetitions, in 3-4 approaches.

For more advanced athletes, we recommend squatting with the barbell, which not only strengthens the back, but also makes the buttocks elastic (inflated).

Train back muscles and legs
Exercise – air squats (no weight)

Lowering the legs

Lay down on your back, bending your knees and touching the floor with your feet. Tighten the abdominal muscles so that the lower back does not fall down, and slowly straighten one leg. Then, without loosening the abdominal muscles and bending the knee, lower the leg to the floor. Then repeat the exercise with the second leg, keeping the lower back in the starting position.

We advise you to do 10-20 repetitions in 3-4 approaches.

Back muscles and legs training
Exercise – alternate lowering of the legs lying on the back


Approaching the simulator, adjust its height to it by adjusting the lower rollers in height. Arrange, as shown below in the photo, with your arms crossed over your chest or with your head. The angle between the body and hips is 90 degrees, this will be considered the starting position.

On deep inspiration, powerful back movement, tightening the gluteal muscles, lift the trunk slightly above the parallel of the floor, after exhaling, stay at the upper point for 1 second, this will be considered as one repetition. At the initial level, you will have 15-20repetitions in 3-4 approaches, in the future you can weight the exercise by additionally weighed on top (a pancake from a bar weighing 5-20 kg).

This exercise develops purposefully the lumbar region (extensors of the muscles of the back), the so-called muscle columns.

Back muscles

The main mistakes of newcomers:

  • round back
  • incorrect adjustment of the simulator (the upper roller should be under the upper part of the hips, and the lower one, at the end of the Achilles tendon or just above it)
  • too much movement amplitude at the top, and small at the bottom
  • jerky and sharp movements, instead of smooth and controlled
  • use of additional weights, without the supplied technique and developed muscular corset back

In addition to strong back, your power results in the deadlift can also go up, because for the failure of the bar from the floor, it is the lower back, of course, if you are passionate about powerlifting.

back muscles
Powerful woman’s back

In order to at least somehow simulate the last exercise at home, you need to lie down on the floor with your stomach, ask the assistant partner to fix the legs in motion (or let them sit on them, or keep them by the hands), while you put your hands in the lock for the head, then follows, to begin lifting the trunk, while trying to maximize the amplitude of the movement, but so that the lower back would not reduce. So, follow 3-4 approaches, for 30-40 repetitions.

All the above exercises, you can use the rehabilitation period after the trauma (with the preliminary consultation of the treating doctor), and also to maintain the muscles of the press and back in tone.

Strong muscles of the back and the press act as a safety cushion before injuries (dislocation of discs, intervertebral hernia, pinching of the nerve), which are so popular in hard work or in the gym with excessive lumbar overloads

Author: admin