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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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            Last Updated on June 24, 2019

            5 Fitness Tips That Will Help You Start the New Year

            5 Fitness Tips That Will Help You Start the New Year

            The New Year has come and passed, and we are starting yet another new and exciting year that awaits us. We are curious to find out what 2017 has hidden for us, but until then you know what you need to do! Just because it is a new year, that does not mean that you should get rid of your habit of regular exercising. And if you by any chance do not have this wonderful habit, this is exactly the year to own it.

            Start researching for the best exercising plans, join the nearest gym or that yoga class that you have been thinking of, and start taking better care of your body and mind!

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            Why Is Exercising Important?

            Of course, you will think of a thousand excuses why this is not the right time to start exercising. So, before I proceed with telling you all about these 5 fitness tips that are meant to help you with your exercising routine, I will start off by sharing some of the many benefits of exercising. This way you can see for yourself that for every excuse you can think of, there is a benefit that will make you forget all about it!

            • Exercising is the perfect way to get rid of that unwanted body weight and control your weight from now on! Not to mention it’s completely healthy compared with all those expensive, promising products filled with chemicals.
            • Exercising reduces the risk for Diabetes 2 and heart attacks. If you are at risk for these conditions, then exercising is the best way to fight it.
            • Exercising helps with pain and stiffness relief with all types of arthritis.
            • Exercising strengthens your bones and muscles.
            • Exercising improves your mood and helps you maintain your mental health.

            For whatever reason you have dedicated to starting exercising, I congratulate you! Knowing how many people are out there suffering from types of arthritis, cardiovascular diseases, strokes, etc., choosing exercising to become a part of your everyday routine is the smartest decision that you could have done! And you are not alone. 

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            To start you off, here are these 5 fabulous fitness tips that will help you start yet another year on the right path!

            1. Schedule your workouts

            Make time each Sunday to make a week plan that will include enough time for your workouts. That way, you will not be able to make the excuse that you do not have the time to spend at least an hour a day exercising.

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            2. Do not wait for Monday to come

            Aren’t you tired of making the same plan over and over and not fulfilling it? Yes, we are talking about that good old plan to start exercising on Monday. Instead, start exercising right now. It is completely irrelevant if it is Tuesday, or Friday, or any other day! Start exercising whenever you feel the urge!

            3. Find a workout plan that will work for you

            Do not choose a workout plan just because your best friend has chosen it. Choose whatever you feel comfortable doing, are capable of doing, and most importantly, what you love. If you do not like to run, then don’t! Do a 30-minute cardio routine at home instead. If needed, you can hire a personal trainer, who will hear all of your interests when it comes to exercising, and create a promising exercising plan just for you!

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            4. Remember why you work out

            Do not let yourself forget why you have started working out in the first place. Motivation is everything when it comes to exercising! Create a motivation board near your mirror that will remind you each day why you started as you look in the mirror every day.

            5. Leave out the big expectations for later

            If you are just starting to exercise now, it is essential to be proud of what you can accomplish right now. Do not get disappointed if you can’t run for an hour; it is normal! You will soon run for an hour and more if you just stick to your plan!

            Exercising is fun, beneficial, and probably the best activity that you could have chosen to start your year right! Choose the best diet plan to go with your new exercising routine, and enjoy in the results that are soon to come. And to help you through the process, look back at these fitness tips to help you stay on track with your new exercising routine! Use these tips to keep yourself healthy, or get rid of that unwanted body weight gained during the holidays, and love your soon to be fit body starting today!

            Featured photo credit: goodhousekeeping.com/ via google.com

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