5 Free Weight Exercises For Your Back

Over time, these exercises will improve your posture and thus  reduce the risk of injury and suffering when performing various tasks that require physical effort in daily life.

Best of all, you do not need to use weights or exercise machines to strengthen your back. There are certain exercises you can do without leaving your home that will increase your strength and endurance significantly.

Are you ready to try them? Find the five best free weight exercises right here!

1. Superman is one of the best known free weight exercises

The superman exercise will help release tension in the back, especially the lower back. This exercises tones your muscles from top to bottom, relieves pain and improves your posture.

How do you do it?

• Lie face down with your arms and legs outstretched.
• From this position, lift your arms and legs so that your back arches slightly.
• Perform three sets of 10 repetitions each.
• Another variation of this exercise will also work on your waistline and involve you having to start in the same position and alternately raise your different body parts in pairs instead.
• First, raise your right arm with your left leg and then your left arm and right leg.

2. Swimming exercise on land

We call this exercise “swimming without water” because it consists of performing the typical movements of swimming, but instead you use the space at home.

It is great for increasing the muscle support in the back because it improves their physical condition.

How do you do it?

• Lie face down on the floor, with your back relaxed and arms out to the sides.
• Perform strokes as if you were in a pool. You can make small semicircles (on the ground) or you can lift your arms a little to stretch the upper part of your body more.
• Do this set three times with 12 to 15 repetitions.

Rowing with elastic bands

If you have an elastic band at home, you can do this great exercise. Rowing is classic strength training that helps improve posture and strength in the back while working out your upper muscles.

How do you do it?

• Wrap the elastic band around your feet, or attach it to a solid object that is at elbow height.
• Sit on the floor with your legs outstretched in front of you and your back straight.
• Grasp both ends of the strap, stretch your arms toward your feet and stretch it back toward your chest without raising your back.
• Do three sets of 15 to 20 repetitions.
• To increase the difficulty, you can shorten the ribbon by tying a knot in it.

4. The plank

The plank will test your balance and physical resistance.

It is recommended to remove the tension in the back and to tone the muscles in your stomach and buttocks.

How do you do it?

• Walk on all fours with your palms pressed against the floor.
• Lift and stretch your right and left legs so that your body is leaning on opposite sides.
• Hold this position for three to five seconds and then return to the starting position.
• Repeat with opposite arm and leg until you have completed 12 repetitions on each side.
• Make three sets.

5. Cat exercise

This smoking stretch, known as the “cat-camel position”, is a gentle exercise that will improve control over the entire back. It helps strengthen your lower back and reduces the pressure on the joints between vertebrae.

How do you do it?

• Support yourself on all fours with your knees and hands placed shoulder-width apart.
• Slowly bend your back, hold it for two to three seconds, and then lower it to the floor.
• Perform three sets of 10 repetitions and at a slow pace.

Do you often have back pain or tension? Do not use this part of the body? Now that you are familiar with these simple free weight exercises, you can include them in your routine. You can see how good they are at fighting pain and injury.