Any woman knows at least one exercise for the back muscles. These muscles are extremely important, because people often complain of back pain after hard workouts or at the end of the working day. So what kind of back exercises for a woman will strengthen the spine well, but at the same time safely? Consider a few exercises in the photo below.

The first exercise is called shrugs, which will strengthen your trapezoid. Stand with your hips together, knees slightly bent. Pick up any free weight, dumbbells, or water bottles will do. The palms are turned to the sides.

Relax your arms completely and stretch your shoulders as high as possible, up to your ears. At the top, pause for a second, then lower.

• Exhale when lifting and inhale when lowering the arms.
• Feel the trapezius muscle of the back, it is located in the lower part of your neck.
• The movement is like a shrug, as if you are saying "I don't know!" to someone.

The next exercise is tilt arm pull.

Stand with your feet together, knees slightly bent. Lean forward, your back should be slightly above parallel with the floor and flat, do not bend it in an arc. The head looks forward.
Start pulling the dumbbells up, fix the weight at the top point and then lower it.

• Elbows should be pressed to the sides.
• Instead of dumbbells, you can use a bar or a stick.
• This exercise will strengthen your latissimus dorsi.

The third exercise is quite well known more among men than women and is called deadlift.

Stand in a stance, leaning forward, feet shoulder-width apart, knees slightly bent.
Take the weight in your hands, palms facing you. Keep your back as flat as possible. Look at the floor so that your neck is in line with your spine.

Relax your arms, then very slowly lift your back up. Pause at the top and continue.

• Exhale at the top and inhale at the bottom.
• Feel your back during the exercise, as well as your hips.
• It is very important to keep your back flat, only the legs and hips work. This exercise develops the long back, trapezius and hamstrings.

The last exercise is the reverse arm raises.

Lie down on some kind of support. A fitball or soft chair is ideal. Fix your legs. Take a dumbbell in each hand, palms facing each other. Start pulling your arms up, feel how you bring your shoulder blades together. The exercise develops the trapezius, the latissimus dorsi and many small subclavian muscles.

• Feel your back, especially around your shoulder blades.
• The movement is similar to a bear hug, only lying on a fitball.

Power back exercises for women should be remembered as twice two. They stabilize your spine and relieve back pain. Do them regularly, but not too often. For women, once or twice a week will suffice. Also, be sure to watch the following video for helpful back exercises.