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3 Best Back Defining Exercises Without Equipment

3 Best Back Defining Exercises Without EquipmentNow you may wonder why bother with back exercises at all. Let’s face it, aside from times you’re hitting the beach, no-one really sees your back, right?

Whilst that may well be the case, in actual fact, your back muscles play an important role in your overall posture, which in turn affects the way you look.

The upper back muscles, that you often overlook, shape the way you hold yourself. When toned, they pull your shoulders down and back, helping you stand taller.

The lower back muscles when toned, help fight love handles, giving your waist more definition and strengthens your entire core area.

So this week, we’re going to look at three very simple yet effective back exercises that target both your upper and lower back, and can be done from anywhere.

No equipment needed.

Ready? Let’s get started …

Time per exercise: 60 seconds

Rest between exercises: 20 seconds

Number of sets: 2, daily

Superman exerciseExercises 1: Supermans

Start by laying on your front with your arms above your head and your forehead resting on the floor.

Engage your core, butt and thigh muscles.

Slowly raise your head, shoulders, arms and chest off the floor as high as comfortable, at the same time as both legs.

Hold for 2 seconds at the top, before returning to the floor.

Repeat this exercise for the full 60 seconds.

Bridge exerciseExercise 2: Bridge

Start by laying on your back with your legs bent, feet tucked in and fixed firmly on the floor underneath your hips. Arms by your side.

Engage your core muscles.

Slowly lift your hips towards the ceiling until your body forms a straight line from your neck to your knees.

Hold for 3 seconds before returning to the floor.

Repeat this exercise for the full 60 seconds.

Exercise 3: Reverse Fly

Reverse FlyStart by laying on your front with your arms out to the side at a 90 degree angle to your body.

Engage your core muscles.

Slowly raise your head and chest off the floor at the same time as bringing your arms up towards the ceiling.

Squeeze your shoulder blades together at the highest point of this exercise and hold for 2 seconds before returning to the floor.

Repeat this exercise for the full 60 seconds.

After a 20 second rest, repeat each of these sets a second time.

Combine these exercises with our 8 minute thighs, butt and core exercises outlined in previous articles, and you’ll knock ’em dead on the beach this summer.

Next week is the last in this series, and we’re rounding it all off by concentrating on shoulders and arms.

See you then!

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