Most women ignore the importance of back exercises, thinking that they are only for men or female bodybuilders. While back exercises are often linked to the shredded look some women dread, not all of them work on increasing muscle mass. In fact, several back exercises merely stimulate and strengthen your back muscles, allowing you to maintain a correct posture, eliminate back pain, and partake in various rigorous activities like carrying heavy items without risking injury. If you are still skeptical about the merits of back-strengthening workouts, read on to understand how they can help you and learn about some of the most beneficial exercises you can try.
They Reduce Back Pain
A long day of running errands and carrying heavy stuff can take its toll on your back. Even if you are relatively young, you can still suffer from backaches due to your particular lifestyle. This is especially the case for moms who need to carry their young kids around all day. If this applies to you, then back exercises can do wonders for you. Not only do they strengthen your muscles, but they can also eliminate your discomfort, helping you to get enough sleep at night without tossing and turning.
They Complement Your Workout Routine
Feeling comfortable in your own skin should be one of your main priorities as a woman. This is why many women turn to vigorous workout routines to stay in shape and have those toned legs and abs they see on magazine covers. Nonetheless, most of these routines rely on lifting heavy weights, which may not be feasible for you if you have weak back muscles. The fitness gurus at www.strengthwarehouseusa.com point out that back exercises, especially the ones performed with the help of equipment, enable you to build stamina and lift heavier weights. This enables you to stick to complex workout routines and avoid injuries.
Better yet, you do not have to hit the gym to do these exercises. Some of them can be easily performed at home without any equipment. If you want to take it up a notch, you can purchase the equipment you need and strengthen your back muscles in the comfort of your own home.
They Fight Back Problems Related to Old age
As we grow older, we find that we are less able to carry out simple tasks. Even a short run to the supermarket can become quite the ordeal. If you are still relatively young, your bad habits may contribute to severe back problems later on.
Seemingly harmless habits like having poor posture or twisting your body suddenly can be quite taxing on your back. While you might not be feeling their negative effect right now, you will definitely realize the error of your ways when you hit 70 and find yourself unable to carry your own grocery bags! So, why risk this when you can prevent it from happening in the first place? Back exercises have been scientifically proven to eliminate different back problems that are commonly associated with old age, making them even more relevant for young and old people alike.
Best Back Exercises for Women
Now that you know a bit more about the great benefits of back exercises, why not give them a try? If you are beginner, the following exercises may be right up your alley:
- Swimmers: No equipment? No problem! With this easy exercise, you can build your back muscles at home. Start by lying on your stomach on a mat, taking care to tighten your core and back muscles. Then, raise your right leg and left arm while leaving your left leg and right arm extended. Alternate sides and speed up your movements for the best results.
- Pull-Ups: This one is a classic. You will need a pull-up bar to complete this exercise. The exercise is pretty much self-explanatory, but to avoid injuries, you must have the correct posture when you pull yourself up. To achieve this, keep your shoulders relaxed and don’t pull yourself up too quickly. Make sure that your movements are slow and controlled to allow your upper back muscles to develop.
- Bent-Over Row: To perform this workout, you need a pair of dumbbells that are not too heavy to lift but still pose a challenge to build resistance. Hold one dumbbell in each hand and slightly bend over, keeping your legs shoulder-width apart and your knees slightly bent. Raise one of the dumbbells to chest level, then alternate sides. Bent-over row strengthens the muscles in your lower back and builds your core muscles as well.
Back exercises are essential for any woman who wants to stay in tip-top shape. Not only do they eliminate back problems and complement your workout routine, but they also help you look great and give you a boost of confidence. When attempting to perform these exercises, always consult your doctor and fitness instructor first to ensure the best results. Avoiding injuries is important, so better be safe than sorry!