Back strengthening exercises

 Back strengthening exercises

Bird Dog: The bird dog is an isolation exercise that targets the lower back, core, and shoulders. Come down on your hands and knees, with your hands underneath your shoulders and your knees underneath your hips. Simultaneously lift your right arm and left leg and extend them in opposite directions.

Plank: The plank is an isometric exercise that targets the core muscles, back, and shoulders. Come onto your hands and toes, with your hands underneath your shoulders and your feet together. Keep your body in a straight line, from your head to your heels. Hold this position for 30 seconds or longer.

Side Plank: The side plank is an isometric exercise that targets the core muscles, back, and shoulders. Lie on your right side, with your left hand resting on your waist. Place your left leg on top of your right leg. Keep your body in a straight line, from your head to your heels. Hold this position for 30 seconds or longer, then repeat on the other side.

Superman: The superman is an isolation exercise that targets the lower back and glutes. Lie on your stomach, with your arms extended at the sides of your body and your legs together. Simultaneously lift your hands, head, and feet off the ground.  Hold this position for a few seconds, then return your body to your starting position.

Overhead press: The overhead press is a compound exercise that targets the shoulders, triceps, and core muscles. Hold a barbell or dumbbells above your chest and slowly raise your body up. Hold this position for a few seconds and then slowly return the bar back to your chest.

Back extension: The back extension is an isolation exercise that targets the lower back. Lie on a back extension machine and place your feet on the pads. Slowly raise your body until your back is almost parallel to the floor. Hold this position for a few seconds and then slowly return your body to your starting position.

Hyperextension: Hyperextension is an isolation exercise that targets the lower back. Lie on a hyperextension machine and place your ankles on the pads. Slowly raise your body until your back is almost parallel to the floor. Hold this position for a few seconds and then slowly return your body to your starting position.

Pull-ups: Pull-ups are a compound exercise that targets the back, biceps, and core muscles. Hang on to a pull-up bar and pull your body up as high as you can. Hold this position for a few seconds and then slowly return your body to your starting position.

Rowing: Rowing is a compound exercise that targets the back, biceps, and core muscles. Sit on a rowing machine or hold a dumbbell and lean your body forward. Bend your elbows and pull the bar toward your chest. Hold this position for a few seconds and slowly return the bar to its starting position.

Deadlifts: Deadlifts are a compound exercise that targets the back, legs, and core muscles. Place a barbell or kettlebell on the ground and stand with your feet shoulder-width apart. Grab the bar with your palms and slowly lift your body up.  Hold this position for a few seconds and then slowly lower the bar back to the ground.