The article talks about what exercises for the back you can do at home. It explains in detail how to organize a workout for a beautiful back at home.

The graceful line of the back, the intriguing neckline of the dress create an incredibly sexy, feminine and attractive look. The closer the warm summer days are, the more you want to put on light, weightless outfits in which half-covered nudity evokes a mystery. Dresses with an open back for going out in this case are the best option. But the beauty of the back can be demonstrated if the owner has a good posture, there are no fat folds, and the skin is clean: without acne, age spots.

By adding a few exercises to work out the back muscles to your daily exercises, a woman will be able to expand her shoulders, straighten and lift her chest, add elegance and sex appeal to her figure. Examining her back regularly, a woman will notice changes in time and take up their correction.

A simple test will help check your posture: if, standing against the wall in heels, a woman touches the support with four points (head, shoulder blades, lower back), while maintaining the bend of the neck, then the posture is considered correct. But what about those who slouch? How to build back muscles and improve posture? We turn to exercises that will strengthen the muscular corset and make the back beautiful. If you have problems with the spine, you need to consult with your doctor about the selected set of exercises.

What back exercises can a woman do at home?

After a long winter sitting in front of the computer, it is so insulting to refuse a beautiful dress with a daring and extensive neckline at the back due to the fact that the back often aches and one can only dream of a perfectly straight posture. Or, for example, wearing such a dress, a woman discovers a habit of stooping.

But it is never too late to correct posture and work out the latissimus dorsi, trapezius muscles and rear deltas. In addition, a straight back is the key to good health. In a dress and in its absence, a woman with a flat back looks great. Organizing effective classes in your own apartment is not difficult. You just need to have the desire and perseverance.

What exercises should you do to stretch your back?

Any training process is preceded by warming up the muscles. By stretching your back, you will save yourself from various unpleasant consequences, such as pinched nerves, injuries that are dangerous to health, and pain after exercise.

Warming up the back muscles will help stretch the spine and make it flexible. Muscles become elastic, and blood circulation improves, which contributes to the rapid restoration of tissues. The optimal duration of the back warm-up is 10-15 minutes. And this part of the workout should not be skipped, even if you really can't wait to move on to the main and more serious loads.

1. Lower your chin and slowly move your head in a circle. Perform circular movements 10 times in one direction and 10 times in the other

2. Roll over on your stomach and keep your hands near your chest, stretch back, bending as much as possible with palms on the floor to the floor. To strengthen the stretch, stretch to the ankle and, grabbing, try to reach the legs bent at the knees with the head thrown back.

The “boat” pose allows you to straighten your spine well and eliminate tension. Repeat 7-10 times. If you perform the exercise regularly, then the deflection will become deeper every day.

1. Turning your body to the wall, stretch your arms up looking down at the fingertips. Feel the stretch in each vertebra. Lower your arms, placing your palms on the wall and stopping half a step away from it. Legs must remain straight

1. Touch the wall with your chin, chest. Feel the stretch vertebra by vertebra. If the spine does not stretch, then take a step back and again touch the chin and chest to the back. Hold the pose for a couple of seconds. Touch the left cheek to the wall, then the right
2. You can warm up the spinal muscles and strengthen your posture, having completed a simple exercise: leaning against the wall with your right side, stretch your right hand up and take it behind you, slowly twisting your body to your right side until you feel a stretch in your raised arm and forearm. Hold the position for 10 seconds and do the same again, turning your left side to the wall

Exercises for a beautiful female back for women.

When training, the main thing is not to overdo it and select the optimal load. Perform 15-20 exercises for 2-3 sets. End with a 10 second stretch. So you will tighten the muscle corset and tone the dorsal muscles, and the muscles will not be drawn

1. From the prone position. Hands are connected behind the head in a castle. Raise your upper body with your feet flat on the floor. At first, the exercise may not work out, so it will not be superfluous to catch your feet on a support or ask someone to fix your legs. If everything works out, then repeat lifting the torso 10 times in 3 sets.

2. Sitting on the floor, straighten your legs and cross them, bringing the hands connected to the lock behind the back. Try to keep your arms outstretched. Start twisting the body to the left side, then to the right side. Perform 25 times in 3 sets. From a sitting position on the floor, stretch your legs and cross them, bringing your locked hands behind your back. Try to keep your arms outstretched. Rotate your body one way or the other. Do 25 reps for 3 sets

Exercises with dumbbells for the back for women

Dumbbells for training should be chosen weighing no more than 2 kg, if you have not previously worked with weights. Each exercise is performed at least 10 times, then a short rest, and the next repetition. When performing exercises, the muscles of the body should be kept in tension, while maintaining an even posture.

1. Spread your legs hip-width apart: slowly bending your legs and pulling your pelvis back, lean forward with your body, holding dumbbells in your hands. Straighten your back, naturally bending in the lower back

1. "Feet hip-width" position. Take the dumbbells in your hands and begin to reduce the shoulder blades, while lifting your elbows up. Hold the pose when the dumbbells are at the stomach, then slowly lower your arms to the starting position. Do some reps
2. Lying on a bench, keep your legs straight by connecting them together. Lower the dumbbells in your hands to the floor. Spread your arms with dumbbells to the sides, turning them higher. Repeat 2 sets of 15 times
3. Come to a chair. Legs shoulder width apart. In the right hand is a dumbbell. Begin to lean forward, holding the seat of the chair with your left hand. Slowly bring your right hand to your chest. Take a starting position. Perform 10 times. Repeat the exercise with your left hand
4. Lying across the bench, pull your body up so that your shoulders are even with the edge of the bench. Lower your pelvis down a little and lean on bent legs. Raise your arms with dumbbells. Deep breath. Slowly move your hands behind your head. Keep your arms straight. Exhalation. Repeat 10 times
5. Lying on the floor, bend your knees. The feet are pressed to the floor. Straighten your arms with dumbbells in front of you. Start counting. On the count of “one”: take your left hand back, lower your right hand down, stretching it along your thigh. Count two: starting position. Count of three: change hands. On the count of four, return to the starting position. Lower your hands down. Take a break. Complete 5 sets

Back exercises in the gym

Paying attention to the back, do not forget to put exercises for working out the spinal muscles in the first part of the workout. It is at the beginning of classes that you have a lot of strength and the exercises will be performed correctly. Increase the load gradually, and the weight of the burden should not exceed 2-5 kg. And remember: you need to train wisely, otherwise fat deposits will remain, and the muscles will pump up under them.

Upper back exercises

1. You will need dumbbells to complete the exercise.. Make a sharp lunge forward, as if jumping. Place your feet shoulder-width apart, bring your half-bent arms back, connecting the shoulder blades. Jump again - connect your legs, stretch your arms forward. Repeat 30 times for 2 sets.

2. To engage the triceps, perform push-ups from the platform. Spread your arms shoulder-width apart. You can bend your knees. Do 10 pushups.

How can you tell if exercise is effective? Your well-being the next day will tell you about it. If you feel your back muscles well, then the training went well.

Lower back exercises

1. The exercise is performed while sitting facing the simulator for the back.. Put your feet on the supports, take the handles of the simulator. Inhale deeply and pull the handles towards you, trying to reach the chest. When performing the exercise, take your elbows as far back as possible. Exhale

2. Standing on bent legs, straighten your back. Inhale. Hold your breath, tighten your abs. Raise the dumbbells in your hands, trying to touch your chest. Exhalation. Repeat 10 times

Exercises on the back lying on the stomach

1. The exercise resembles the movements of a swimmer in the water.. Pronation. Raise your straight left arm and right leg, and look at the floor. Raise your arm and leg to a height of 20-30 cm from the floor. Begin to slowly lower your raised arm and leg and raise the opposite ones. Perform 10 times

1. Staying in the previous posture, lean on your elbows and bending your right leg at the knee, perform springy movements, bringing the lower leg closer to the buttocks. Repeat 10 times for each leg

1. Lying on the floor: legs bent at a right angle, arms along the body. Make sure your thighs remain perpendicular to the floor. Connect your knees. Keeping your legs elevated, lift your head and shoulders. Keep the body still by constantly tensing the stomach. Perform a few slaps on the floor. Ideally, if you can make 100 claps. For complication, you can raise straight legs

1. Lateral lifts are performed lying on the left side.: Extend one arm for balance. Tear off the right leg from the left, lifting up and trying to raise the pelvis. Do the same exercise on the other side

Therapeutic exercises for the back

1. From the position of "feet shoulder width apart", lean forward and, as far as possible, slowly bend back. Feel how a wave of movement passes through the vertebrae

2. mimic the movements of a swimmer: Swing your arms to mimic breaststroke or frog swimming

3. Hands over head in the castle. Lean left and right. 10 tilts in each direction

4. Kneeling with hands on, round the back, and then stretch it out by doing the "kitty". Perform 10 times.

Regular exercise will help strengthen your back.

Exercise "Kitty"

Performing a set of exercises, do not start with a heavy load. To get started, do several approaches. If you experience the slightest discomfort, take a break, do an exercise to stretch the muscle group that has just been involved.

Do not worry! The body adapts slowly. After one or two workouts, you will be able to build up the pace, and even increase the number of repetitions to keep the feeling of working the muscles. It is strictly forbidden to perform exercises through pain!

Putting on a blouse or dress with an open back, a woman does not have the right to slouch, and her head must certainly be kept straight. As numerous reviews testify, when looking at older women who have spent most of their lives playing sports or dancing, it is impossible to restrain admiration: they do not hunch over, do not lower their shoulders, and therefore look several decades younger. A gentle female image and stoop are incompatible.

Can a bent rusty nail look beautiful? Be beautiful and don't forget to pay attention to your back. A straight back and a beautiful posture are powerful weapons in the fight for male attention. Move towards the goal gradually and do not doubt success!

Video: How to pump up your back at home? Exercises and tips