8 bodyweight exercises to stay flexible and strong

Back exercises should be part of your exercise routine, especially if you don’t want to end up with back pain. This is a common health problem, due to prolonged sitting and lifestyle. Any type of exercise is good for your health, but if you choose exercise for your back, you will not have complaints of back pain. When you’re going to train your back, make sure you focus on exercises that target muscles like the latissimus dorsi, trapezius and rhomboids. You don’t need barbells, dumbbells or other exercise equipment to do this exercise. You can easily train your back in your living room!

A sedentary lifestyle is often associated with many health problems, including back pain. During a September 2024 study published in BMJ Open, it was found that reducing sitting behavior by 40 minutes a day can help with back pain. Half of the participants increased their moderate-to-vigorous exercise by 20 minutes a day for six months. They noticed a slight increase in back pain compared to other participants who continued their sedentary behavior.

This study emphasized the importance of exercise to reduce or prevent back pain. Although there are many ways to exercise to strengthen the back, go for body exercises.

What is back exercise?

Bodyweight exercises are movements that involve using one’s body weight as resistance rather than exercise equipment. Such exercise can boost fitness, and endurance, according to Harvard Health Publishing. “As for the back exercise, it is an exercise that targets the back muscles using only the weight of the person’s body as resistance, without the need for equipment such as dumbbells or machines,” said the fitness expert. Yash Agarwal.

They connect the following muscles:

• Latissimus dorsi (Lats) is the broadest muscle of the back, important for movements such as pulling and lifting. Strong lats improve upper body strength.
• Trapezius (Traps) supports the movements of the neck and shoulders and helps with posture.
• Rhomboids are located between the shoulder blades, and help to retract the scapulae. Strong rhomboids prevent rounded shoulders.
• Erector spinae accompanies the spine, and helps with spine extension, posture and stability.

“The core muscles (obliques, rectus abdominis, and transversus abdominis, are also used during many back exercises for balance and stability,” the expert says.

Bodyweight exercises to do at home

Here are some back strengthening exercises you can do at home:

1. Twisted lines

• Sleep under a firm table.
• Grab the table and pull your chest up to it and lower.
• Do three sets of 8 to 12 reps.

2. Superman

• Lie face down on the floor with your arms outstretched. Like your arms, your legs should be extended in front of you.
• Lift your abs off the floor and bring them to your back.
• Use your back muscles as well as your glutes to lift your arms and legs at the same time.
• Hold this position for five seconds and return to the first step of the Superman exercise.
• Do at least three sets of 15 seconds.

3. Plank to push-up

• Get on all fours while sitting on a forearm plank, with your chest flat on the floor.
• Keep your hips still as you hold your back. Push onto one of your hands, and keep it where your elbow was.
• Do the same with your other arm and lower back to your elbows.
• Do three sets of 12 reps.

4. Turning away from the snow angels

• Lie on your stomach, face down on the mat. Your arms should be extended above your head, and the fingers should be facing the wall in front of you. Your thumbs should be facing the ceiling of your room.
• Bring your inner thighs together as you engage your core and glutes.
• Slowly lift your head, then your shoulders, and your chest off the ground while keeping your chin slightly and eyes focused on the ground.
• Bring both of your hands to your hips from an overhead position, and your shoulders round and face the ceiling as your hands reach your hips.
• Take your hands in an overhead position.
• Do three sets of 15 reps.

5. Glute bridges

• Lie on your back, with your knees bent and shoulder-width apart, and your feet flat on the floor.
• With your open arms facing the ceiling, place your hands on the floor on either side of you.
• Raise your hips, while engaging your glutes, until your torso forms a straight line from your shoulder to your knee.
• Squeeze your glutes hard and hold for five seconds.
• Bring your hips back down, but don’t release the tension in your glutes.
• Do three sets of about 15 reps in total.

6. Reverse plank

• Sit down with your legs stretched out in front of you, and your hands on the floor.
• While pressing into your palms, lift your hips and chest as high as you can.
• With your eyes fixed on the ceiling, point your toes and keep your legs and arms straight.
• While squeezing your back, take your belly button to your back and hold this position for 10 seconds.
• Lower your hips and chest down.
• Do three sets of 30 seconds.

7. Bear crawls

• In order to do the bear crawl, first push your hands under your shoulders, and your feet hip-width apart with the heels off the ground.
• Using your hands and feet, continue to crawl, but do not let your knees touch the ground.
• Do three sets of 20 to 30 seconds.

8. Bird dog training

• Get on all fours to do the bird dog exercise. Your knees should be under your hips and both hands under your shoulders.
• As you lift your right leg back, take your left hand forward, but don’t arch your back.
• While engaging your back and glutes, lower your arm and leg and repeat on the other side.
• Do two sets of 10 reps.

Weight training can strengthen your back without using exercise equipment. But don’t do this exercise if you have a back injury or shoulder and neck problems: This exercise can cause stress and make things worse.