The back is the core and frame of your body. It includes a huge number of muscles that need to be developed and periodically loaded with work to correct posture and create a beautiful figure in general. Back training has a number of additional benefits, such as: a visual narrowing of the waist, an increase in physical strength, prevention of scoliosis, sciatica, osteochondrosis, increased tone and daily activity, getting rid of fatigue and developing flexibility. The exercise technique on how to pump up a girl’s back is easy to learn on your own, so if you don’t have time to visit the gym, you can train your back at home.

What muscles make up the back?

They are divided into two groups: deep and superficial . The first one consists of:

1. Transverse spinous muscles (provide the movement of the ribs). In turn, they include: rotator muscles, multifidus and semispinalis muscles.
2. Extensor muscles (provide movement of the body). This is, first of all, the longest and iliocostal muscles.
3. Belt muscles.
4. The erector spinae muscle (the strongest and most important as it holds the body upright).

Rotator muscles subdivided into rotators of the neck and lower back. Thanks to them, we can rotate the head or torso, respectively. The multifidus muscles are involved in the extension of the lower back. The iliocostal is attached to the entire spine and ribs; she, like the longest muscle,responsible for the "straightness" of the spine.

Muscles responsible for posture

Superficial muscles are, first of all:

1. The latissimus dorsi (“wings”). They carry out all sorts of hand movements.
2. The square muscles of the lumbar region are responsible for bending the body to the sides.
3. Rhomboid muscles. Adjust the movement of the shoulder blades.

Also referred to as superficialtrapezius muscles. They are involved in the movement of the shoulder blades, head and neck.They are often referred to simply as "trapeziums"because they have a similar shape. The trapezoid is divided into upper, lower and middle parts. But with intensive training, it is the top that is most clearly visible. When stooping, the upper part is constantly in tension, hence the nature of constant headaches. This is also why it is very important to do exercises to achieve a straight posture.

Simple back exercises that a girl can do at home

To put your posture in order, swing your back using the “base” of the most useful exercises. These include "swallow", "boat" and "bridge". And in order to pump up muscles, you should perform exercises with weights. In combination, this is a powerful tool for posture alignment, the result of which is a beautiful back and shoulders, a thin waist, and a spectacular chest.

Bridge exercise with an emphasis on the shoulder blades to pump up the back

Why is the "bridge" referred to as basic exercises? It is aimed at developing deep muscles, relieves pain and tension from the spine. But do not forget that before any "base" you need to warm up to exclude the possibility of injury. To warm up, perform several sets of body rotations, side bends, jumps, squats will be useful.

Bridge technique with emphasis on the shoulder blades:

1. Lie on your back as shown in the image: legs bent, emphasis on the feet and shoulder blades.
2. Position your arms exactly along your torso.
3. As you exhale, gently lift the body, trying to bring the pelvis up as much as possible.
4. Hold the pose for a few seconds.
5. While inhaling, lower the body just as smoothly and after a short pause, repeat the exercise.

Number of sets: 3 x 20-25 reps.

"Bridge" with an emphasis on hands

This exercise for beginners can be a difficult test of flexibility. But don't worry, after a few workouts you will succeed. If you are afraid of getting injured, use a fitball as a support.

How useful is a bridge with an emphasis on hands? It effectively acts on the extensor muscles, strengthens them and tones them. Prevents displacement of the vertebrae and the development of scoliosis, osteochondrosis. "Bridge" can be performed from a lying position on the floor or from a vertical position (more advanced level). Choose the option that is comfortable and available to you now.

Who can do this exercise? The bridge is useful for girls and women of all ages for the prevention of diseases associated with curvature of the spine.

"Bridge" from a prone position:

1. Lie comfortably, bend your knees and rest your feet on the floor.
2. We bend our arms at the elbows, put our palms near the shoulders with our fingers on ourselves.
3. As you exhale, we rise, straightening our arms and legs as far as possible. We try to bend evenly, without a strong break in the lower back.
4. If you have a good level of flexibility, try to straighten your legs to the end and push your chest forward, opening it up.
5. While inhaling, we gently lower ourselves, starting to lay ourselves not on the top of the head, but on the upper back.
6. We repeat the bridge 3-4 times, slowly, we monitor our well-being.

Video: How to get on the bridge. Flexibility Exercises

"Bridge" with a fitball:

1. Lie back on the fitball.
2. Tilt your head and arms back, rest your palms on the floor.
3. As you exhale, try to lift the body and follow the recommendations described in the previous version of the exercise.
4. On an inhale, gently return to the fitball.
5. Do the exercise 3-4 times.

Technique for performing the "bridge" with a fitball

Level "pro" - "bridge" from a standing position:

1. Standing on straight legs, raise your arms up, stretching behind them with your whole body.
2. Slowly do a gradual tilt back, slightly bending your knees.
3. Gently lower your hands to the floor.
4. We hold the position for a comfortable time.
5. To stand up, we transfer the weight of the body to the socks, you can bend the knees slightly more, and stretch the pelvis forward and up. At the end, hands go up.
6. Rest, and you can repeat the exercise.

Do this exercise only if you are confident in your abilities and the correct technique.

Video: How to make a bridge from a standing position

Tighten your back at home - an effective exercise "boat"

"Boat" trains the back, abs and shoulders at the same time. This exercise improves blood circulation, strengthens the spine and, among other things, helps to straighten it, and also reduces pain in osteochondrosis. The main advantage is ease of implementation and the absence of requirements for special gymnastic training:

1. Lie on your stomach, stretch your arms in front of you.
2. Connect straight legs or leave at the width of the pelvis.
3. As you exhale, lift your arms, chest, and legs at the same time. The belly remains on the floor. Try to keep it in a light tone all the time, do not rise while inhaling, inflating your stomach.
4. Stretch your arms and legs and freeze in the “boat” position for a couple of seconds.
5. Relax as you inhale.

The optimal number of approaches: 5-7 times.

"Boat" is a special exercise for the female body. It allows not only to strengthen the muscles of the back, but also to make the hips more elastic, reduce the waist, create a relief press and normalize the premenstrual cycle.

Strengthen the back will help exercise "swallow"

The super-exercise "swallow" acts on several back muscles at once: extensors, latissimus dorsi, deltas. If you want to further develop your back with dumbbells, then the swallow is an excellent muscle preparation. There are several options for the exercise: from a standing position, from the knees, with the ball. All of them are based on the ability to keep balance. Thus, the muscles of various parts of the body, including the back, are tensed, an even posture is formed, and the spine is straightened. The small muscles involved in stabilization are included in the work, which rarely or little work in standard exercises.

1. Standing on a flat surface, stretch your arms up.
2. Lift one leg off the floor and begin to bend over so that your arms and that leg form one straight line the entire time. Look ahead, gradually shifting your gaze down to make it easier to keep your balance.
   
3. Lock the pose in a position where the arms and leg are still in line, ideally it should be parallel to the floor.
4. After 8-9 seconds, change your leg.

Number of approaches: 4 for each leg.

The kneeling swallow is a simple variation of the classic swallow. Here, too, the muscles of the back, abs and buttocks are trained at the same time, but it is much easier to maintain balance. The exercise is great for beginners.

1. Get on your knees and lean on both hands. The wrists should be under the shoulders, the knees under the buttocks.
2. Extend your left leg and right arm parallel to the floor.
3. Stretch them in opposite directions and at the same time slightly up.
4. The pelvis and abdomen do not collapse - keep a strong center.
5. Hold the pose for 15-20 seconds and repeat the exercise on the other arm and leg.

On each side, perform 3-4 "swallows".

"Swallow" with a fitball:

1. Take a gym ball in your hands and lift it above your head.
2. Lift one leg off the floor and bend over, keeping your torso, arms, and raised leg in line. Hold in a position in which the body and arms remain slightly above the parallel with the floor.
3. Hold this position for a few seconds and return to the starting position.
4. Repeat on the other leg.

Do 4 reps on each side.

The "swallow" with a gymnastic ball engages the upper back more actively. When it is performed, blood circulation and the general well-being of the body improve, plasticity and flexibility develop.

Back exercises with additional weight: use dumbbells

To activate muscle growth, it is necessary to perform exercises on the back with “iron” and in the future to constantly increase the load. Only with the help of additional weight can you significantly change the shape of the back. If your goal is not only to straighten your posture and strengthen your muscles, but to create a figure like that of girls from the fitness bikini category, then dumbbells should be your best friends! Consider a set of exercises with dumbbells.

Raising the arms to the sides

Required equipment - two dumbbells.

1. Feet shoulder width apart, knees slightly bent. Bend over almost parallel to the floor.
2. The arms with the dumbbells should remain vertical in front of you, but the shoulders should be in good shape: do not let the dumbbells freely pull them down. Elbows slightly bent.
3. As you exhale, raise your arms through your sides so that they are at the same level with your shoulders, but not higher.

Number of sets: 3-4 x 10-12 reps.

Dumbbell row in emphasis on the knee

To work out the latissimus dorsi and deltoid muscles, do dumbbell rows with emphasis on one knee. This exercise requires precise technique, try to perform it as much as possible in statics: the only movement is pulling up your arm with dumbbells.

1. Choose a comfortable support - a chair or bench.
   
2. Place the knee closest to the support on it, and grab the edge of the support with your hand.
3. Take the dumbbell in your free hand.
4. IMPORTANT! Don't arch your back!
5. As you exhale, begin to lift the dumbbell up, bending your elbow.
   
6. On an inhale, return your arm to the starting position.

Number of sets: 3, number of repetitions: 10-12.

Deadlift with two dumbbells

The advantages of this exercise include a good load and safety. Most of the back muscles are under tension, but a small number of joints are involved. Such traction replaces several simulators at once and is allowed to be performed at home.

1. Tilt your body forward about 45 degrees and bend your knees.
2. Bring your hands with dumbbells down in front of you.
3. With an exhalation, lift the dumbbells, pulling your elbows back.
4. Inhale as you return the dumbbells to the starting position.

Deadlift on straight legs

Pulling a barbell or dumbbell on straight legs is also called deadlift. At home, dumbbells are most often used, there is no significant difference between the first and second (both are great for this exercise). However, while pulling with dumbbells, it is important to monitor their location in space. They should be on the same level - this is one, and parallel to the floor - this is two. In this case, the lower back is being worked out.

1. Imagine that two dumbbells are one. Take them in both hands and place them at the same level in front of the hips.
2. The knees, despite the name of the pull, should remain slightly bent so that you do not injure the ligaments.
3. The back is straight, the gaze is directed forward.
   
4. As you inhale, lower your arms with dumbbells down, not squatting, but only tilting your body. If flexibility allows, bring the dumbbells to mid-calf. If the back rounds or the knees bend before this position, stop at a higher point.
   
5. After a short pause, lift the body as you exhale to a vertical position.

The required number of approaches: 3-4, the number of repetitions: 10-12.

This exercise will be the most effective to pump up the trapezius muscles. We do 3 sets of 10 repetitions. However, girls should not abuse scars, as they can form an overly massive upper back.

1. Hands with dumbbells are extended along the body on the sides of it.
2. Only the shoulders work: lift them up - exhale, lower your shoulders - inhale. The movement is similar to a normal shrug.

We do not allow any circular movements, this can lead to injury, follow the technique!

Straight posture will restore health to your body. Frequent training will strengthen the muscles not only of the back and lower back, but also of the press, hips, legs. Include the described exercises in your home workout program today to look 100% tomorrow.