Exercise is equally beneficial to males and females so that this blog will explain some of the best back exercises for women. Nowadays, the number of people is increasing in gyms, men and women, at the same rate. The back is an integral part of the human body that carries almost all weight. You can only perform challenging work if your back is solid and intact.
Why are back exercises important?
As we know, the back is the central pillar of the human body to perform any task. That is why the back should be strong enough to bear a heavy task’s weight. For girls, the world is so cruel and always ready to push them down. So that girls should be strong enough to carry the whole world on their shoulders. For making girls, vigorous exercise is necessary. Exercise makes girls robust, broad, and muscular. Exercise gives them the confidence to be strong.
How do you start exercising?
Start any exercise; the most important thing is to warm up, essential to maintain regular bodywork. Warm-up starts normal blood flow and activates your muscles. Five to ten minutes are enough for a good warm-up.
Seven back exercises
These exercises improve your back and give you a solid, muscular back to show off.
- The resistance band pulls apart.
Resistance band exercise is simple but effective. This band pull exercise is good for giving your back stretching and warming exercises. Band pull exercise benefits the upper back, like shoulder muscles and scapula. In the Band pull exercise, you work on your shoulder blades and make them significant.
- Directions for resistance band pull-apart exercise
You need a pull band; stand straight and hold this pull band in your hands. Now, expand your hands in the back directions, like straightening your shoulders. Start from the middle of your chest and broaden your hands until your shoulder blades meet.
- Lat pulldown
Lat pulldown exercise is essential for underarm butterflies. This exercise uses the most significant muscle in the middle of the back and gives it the shape of a diamond.
- Directions for lat pulldown exercise
You can do this exercise in the gym or at home if you have the machine. If you are doing lat pulldown exercise in the gym, sit on the machine. Hold the pulling bar in your hands and try to pull it. Bend your elbows and shoulders in upwards and downwards directions. Pull the bar until your elbows touch your thighs. Keep your backbone straight, and repeat this pulling 20 times.
- Back extension
Back extension is effective for posture. It improves the backbone posture and gives shape to the belly. The back extension is the same as the Superman pose as you fly. Back extension exercise straightens your spine. It also reduces belly fat and gives you a slim belly with no fat.
- Directions for back extension exercise
To do back extension exercises, you need an exercise ball. Lie down on an exercise ball facing the ground. Now, try to fly with your hands. It will be like a kid asking for a lap. Start slowly raising your back and bend it at the hip joints. Then, relax your hand and go back to the initial position. Repeat this as many times as you can. This exercise is for beginners and gives them stretching stamina.
- Good morning exercise
Good morning exercise is another source to hit the lower back. It is named good morning because of its bending. People bend in front of a mirror or their gods in this position. But this bending is effective for back muscles. It reduces the pain and improves the lower back.
- Directions for good morning exercise
You need nothing to start a good morning exercise; you can even step out of bed. But if you are doing it with some weight, then put some weight on your shoulders. Bend normally by your hip joints. Easy your knees and make hips the main point. Put all the body’s weight on the hips and bend toward the ground. Repeat turning until you start feeling warm.
- Single-arm dumbbell row
The single-arm dumbbell row is good for shoulders, blades, biceps, and triceps. It increases the stretch in shoulder joints and back muscles. The single-arm dumbbell row gives shape to the arms’ butterflies and widens the chest and back.
- Directions for single dumbbell row
You must be straight with your arms and knees to start this exercise. Bend on your knees and hands. Hold the dumbbell in both hands and now start with one hand. Pull your hand in a backward direction, closing your elbow. Bring the dumbbell to your armpit. Keep doing this fifteen times. Do the same with your other hand. The most important thing is to maintain your balance.
- Barrel deadlift
Barrel deadlift is one of the most important exercises of the back. It involves many muscles in it. Its name, deadlift, is cause it consumes all the energy and muscles and can make you unconscious. Barrel deadlift is essential for every muscle because it uses the leg, arms, back, belly, and neck muscles.
- Directions for barrel deadlift
Put the weight to a bar, the weight you can lift. Stand behind the bar with your entire body active. Wide your hands and legs. Make a hinge on the hips so you can easily bend the knees. Grasp the barrel in both hands facing towards. Now try to lift your hips and slightly the weight. Then, straighten your knees and back and lift the weight with you. Return to the initial position by slightly bending your knees and hips. Repeat this for 10 to 15 times.
- Pull-ups
Pull-ups are also as crucial as the deadlift. It uses all the muscles and power of the body. Many people need help doing pull-ups. The reason is that it takes a great deal of energy and muscles. It works on all body muscles. Pull-ups increase the size and stamina of the biceps and triceps. It puts stress on the belly and abs muscles. All the ribs and joints stretched in this exercise.
- Directions for pull-ups
Pull-ups required only two things: a bar to hang and energy to do pull-ups. You can do the pull-ups wherever you see a hanging bar. Stand under the bar and hold the bar with your hands. Now, try to bend your elbow joints and lift your whole body with your arm’s power. Try to touch the chin to the bar. Do as many as you can with total energy.
