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5 Best Home Exercises For Back Definition

5 Best Home Exercises For Back Definition

The back is one of the biggest and most important core muscle groups in our bodies, therefore it is crucial that we always maintain a healthy posture to avoid injury and loss of function. Back related workplace injuries are becoming more and more common among businesses, and although sitting at a desk all day may seem relatively easy on the body, maintaining a hunched-over sitting position for extended periods of time will lead to back injuries and unwanted pressure on your spine.

We all live busy lives, but whether you’re a regular traveller, can’t find the time to make it to the gym, or simply prefer working out from the comfort of your home, the following exercises will both strengthen and tone the back, with no equipment required and won’t take any longer than 10 minutes to complete.

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Hip Bridges

Hip Bridges
    Credit: ytimg.com

    Hip Bridges are an extremely simple, yet effective way of stretching out your hip flexors after a long day of sitting at your desk. It also strengthens and tones the muscles that stabilize the spine such as; the glutes, hamstrings and the erector spinae.

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    Single Leg Deadlift

    Single Leg Deadlift
      Credit: yimg.com

      The single leg deadlift is apart of any good back training program as it works the entire posterior chain in the process. By balancing on one leg, it requires both sides of your body to work equally as hard without over-compensating. This leads to good synergy between the muscles of the back and also improves the posture of the spine.

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      Planks

      Planks
        Credit: phillymag.com

        While a plank may look too easy for some to actually be beneficial to back strength, don’t let the simplicity of the exercise fool you. Holding the plank position actually takes a lot of strength and endurance in your abs, back, and core which will reduce long term back pain and improve function.

        Donkey Kicks

        Donkey Kicks
          Credit: fitocracy.com

          While this exercise is known by many different names, the overall benefit of the exercise remains the same. Regardless of what you call this exercise it works to tone, tighten and strengthen your glutes and stabilize the lower back.

          Superman

          Supermans
            Credit: workouttrends.com

            As the name suggests this exercise requires you to replicate a flying superman pose, sounds fun right? More importantly though it is a great back exercise to keep your back strong and release any muscle tension.

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            More by this author

            Glenn Francis

            Exercise Scientist

            Back Exercises Home 5 Best Home Exercises For Back Definition

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            Published on February 14, 2019

            15 Fitness Goals That Will Help You Live a Healthier Life This Year

            15 Fitness Goals That Will Help You Live a Healthier Life This Year

            Starting such a journey is never easy and you must remember this is not a crash diet, it is a lifestyle. Don’t panic and think you have to do it all at once as this will most likely overwhelm you. You may also find yourself giving up because crash diet are not sustainable.

            The best approach is to make simple changes to your daily habits and over time, you will notice all your bad habits have turned into good habits.

            Accordingly to a study by Phillippa Lally, a health psychology researcher at University College London, on average, it takes more than 2 months before a new behaviour becomes automatic — 66 days to be exact.[1] And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances.

            Here are 15 fitness goals to help you on your journey:

            1. Drink More Water

            W.H.Auden said it best when he said ‘Thousands Have Lived Without Love, Not One Without Water’. With any diet, the most important thing to remember is to stay hydrated. Drinking water will support your body with digestion, transporting nutrition to your body and even help improve cognitive function.

            Ideally, you want to drink about half your body weight in ounces per day i.e. if you weight 150 pounds, you should drink 75 ounces of water a day.

            Hopefully, by following this rule, you will be able to maintain a consistent consumption of water per day.

            2. Add Some Lemon & Apple Cider Vinegar to Your Water

            It is recommended we sleep for about 8 hours a day, this means we spend about 8 hours per day dehydrated. Therefore, hydrating your body first thing in the morning is absolutely necessary.

            The best way to achieve hydration is by starting your day with a glass or even two of water. For that extra boost, add lemon juice and ½ teaspoons of apple cider vinegar. The lemon and apple cider vinegar will help your body with detoxifying, cleansing and digestion

            3. Stop Drinking Your Calories

            Yes, keeping hydrated is important but try to avoid high calorie drinks such as soft drinks, speciality coffee and juices as they are full of fast acting sugar.

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            Really push yourself to stop drinking such drinks and before you know it, you will notice the benefits.

            4. Start Stretching More Often

            Always remember to stretch! The benefits are vast and the repercussions of failing to stretch can be dramatic.

            Do yourself a favour and always stretch before and after a workout. This will promote a healthy cool down, improve flexibility and reduce next day aches. Failure to stretch can lead to injures and muscle damage.

            So, the next time you work out, don’t forget you dedicate a few minutes to stretching before and after your workout. You will thank me for it later!

            Here’re some simple stretching exercises you can start trying:

            15 Static Stretching Exercises to Totally Enhance Your Workout Routine

            5. Add in Some High-Intensity Interval Training (HIIT)

            You may have heard about HIIT training because it is the big thing right now and believe me when I say ‘It works!’.

            The benefits include lower body fat, increased stamina, leaner muscles and fantastic hormonal benefits.

            HIIT is where you perform an intense exercise, for a very short time frame (about 30 seconds) followed by a slower exercise for about 90 seconds.

            Performing a HIIT routine for 1-3 times a week will lead to great results.

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            6. Focus on Your Breathing When You Work Out

            For the most part, breathing is second nature to most of us. But when exercising, you may find yourself holding your breath and this is not good.

            It is important to consciously take deep breaths in through your nose and out through your mouth, this will fill your lungs with oxygen.

            7. Build More Lean Muscle

            We all want to have lean muscles because not only does it look good, it has great health benefits:

            • Improved posture
            • Reduced body fat
            • Improved metabolism
            • Strong bones
            • Protects and improves joint health
            • Improves stamina

            Learn more about building muscle in this guide:

            How Long Does it Take to Build Muscle and Increase Fat Loss?

            8. Decrease Body Fat

            This may seem like an obvious one but it is one of the most important steps to a healthier you. Reducing your body fat has a lot of benefits such as:

            • Improved joints and tendons
            • Lowered risk of diabetes
            • Reduced risk of heart disease
            • Reduced inflammation
            • Better performance and endurance
            • Improved appearance and confidence
            • Better hormonal profiles in your body

            Remember, it is not a race to see how quickly you can decrease your body fat, a healthy weight loss is around 1-2 pounds a week.[2]

            Crash dieting or pushing yourself too much in the gym can lead to you achieving an unrealistic target, and you may find yourself gaining all the weight you have lost.

            Think of it as a lifestyle and take it slow and steady.

            9. Eat More Greens

            What you eat is the most important factor in a healthier living plan. It is important to ensure you are getting as many nutrients and vitamins from the food you are eating as possible.

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            Focus on dark, leafy greens as they will provide you with a wide array of vitamins, minerals, nutrients and antioxidants – all of which you body needs!

            Don’t forget to avoid processed and manufactured food. They are usually high in fat and have minimal vitamins.

            10. Start Eliminating Sugar

            Another top goal you can start immediately is reducing the amount of sugar you consume. It also won’t cost you anything, save you money and improve your health in the long run.

            There’s no surprise we eat too much sugar and this should be one of your top goals moving forward (eliminating or drastically reducing sugar).

            Cutting out liquid calories is a great way to start. If you’re looking for something sweet, turn to fruits or even dark chocolate.

            11. Allow Yourself to Rest and Recovery

            The workout is where you go to breakdown the muscle tissue and it builds back through proper nutrition, rest and recovery. It might be tempting to go to the gym for two hours every day as hard as you can to achieve your goals but that’s not the most effective approach.

            If you don’t allow for proper rest and recovery, it can set you back a few steps. Your body is more prone to injury and even illness as you can weaken your immune system from all the progressive intensity the body is facing.

            12. Get More Sleep

            When you are deprived of sleep, you make it next to impossible to achieve your health and fitness goals. Lack of sleep can increase stress hormones in your body and over time these can lead to a lot of inflammation and chronic diseases.[3]

            Make sleep a priority to let your body heal and rejuvenate. A good approach is 7 to 8 hours. Also, allow yourself some wind-down time and a pre-bed routine to help get more consistent sleep every night.

            13. Focus on the Habit and Not the Result

            It’s easy to get caught up in trying to achieve a certain look or shed time off of your mile, but the more important focus is on the habit that will bring you those goals.

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            Don’t look at the scale, the tape measure, or the body fat percentage. Focus on the habits that will lead to those achievements.

            Don’t compare yourself to where others are, you’re right where you need to be.

            14. Take Your Fitness Outside

            This may be hard depending on the weather you experience, but the more you can be outside exposed to fresh air and sunlight, the better.

            Being stuck in the gym doing cardio while staring at a wall won’t do much for your mental stimulation.

            Try to challenge your body more by getting outside. Hiking is great and also just running and walking. Give yourself more mental stimulation and a constantly changing environment. It also beats breathing in that recycled gym air.

            15. Do at Least One Pull Up

            This is a great last goal to focus on because it’s a great test of strength and to see how you are progressing with your fitness.

            If you haven’t been able to do one, you know what a challenge it can be. Having the goal of doing at least one pull up will not only show you how far you’ve progressed but is a great way to become dedicated and motivated.

            The Bottom Line

            It will become more attainable through the year if you’re consistent with your fitness. Set yourself a concrete timeline as when you want to accomplish some or all of these goals. In fact, start making one of these goals happen this month!

            This guide on achieving goals will be helpful for you:

            How to Set Goals and Achieve Them Successfully

            Featured photo credit: ivan Torres via unsplash.com

            Reference

            [1] Phillippa Lally: How are habits formed: Modelling habit formation in the real world
            [2] Centers for Disease Control and Prevention: Losing Weight
            [3] Unity Point: The Scary Truth About Sleep Deprivation and Chronic Diseases

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