It’s time to train one part of your body you simply cannot see in the mirror!
Neglecting your back can have structural consequences for your body. A weak back means you don’t have the support to prevent rounded shoulders, which can cause neck and shoulder pain amongst other things.
Training your posterior chain should be the most important aspect of your workout regime. Try this easy-to-follow, but intense, back burning routine by expert Zoe Modgill, Under Armour Brand Advocate, to really fire up all those invisible muscles!
Exercise 1: Reverse snow angels
Description: Hunching all day leads to tightness and weakness from your neck to your hips. But this exercise can target these muscles all at once. It strengthens your muscles and boosts mobility.
Muscles it works: Trapezius, Lower Back
How to do it: Begin by lying facedown on an exercise mat with your arms stretched out over your head (palms facedown again) and your legs stretched out behind you. Lift your chest, arms, and legs slightly and quickly move your arms and legs apart.
Reps: 10 x 3 sets
Exercise 2: Superman
Description: If you’re very active, the lower back is often neglected in average fitness routines. Strengthening the lower back with the superman exercise builds support and stability for the spine, and it can also prevent and reduce back pain.
Muscles it works: The lower back and glutes are the primary muscle groups involved in the Superman exercise. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles.
How to do it: Lie face down on a mat, with your legs straight and your arms outstretched in front of you. Raise both your arms and legs at the same time so that they are 10-15cm off the floor, forming a bowl shape with your body.
Reps: 10 x 3 sets
Exercise 3: Bird dog
Description: The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves lower back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion.
Muscles it works: The main target of the bird-dog is the erector spinal muscle, gluteus maximus, trapezius muscles and the deltoids.
How to do it: Get on all fours. Place your hands shoulder-width apart directly under your shoulders. Bend your elbows slightly and place your knees directly under your hips. Your body should be parallel to the floor. Make sure that your body forms a straight line from your head to your buttocks. In the thoracic region, pull your shoulder blades in and down.
Reps: 10 (each side) x 3 sets
Exercise 4: Single leg deadlifts
Description: A Single Leg Deadlift is a hip-hinge movement that strengthens the back, core and legs. The core muscles are worked, while standing on one leg will improve balance. Although done with weights, just doing the bodyweight is also highly effective in teaching glute activation, and lower back workout.
Muscles it works: Promotes good synergy between the hip hinge movement, core muscles and shoulders. Develops single leg balance, strength and stabilization. Improves mobility through the hips, legs and back for better movement skills and posture.
How to do it: Begin standing with your feet hip-width apart and parallel. Lean forward in your hips, shifting your weight onto one leg while your other leg engages and starts to extend straight behind you. Lift your extended leg and pitch your body forward until your body forms a “T” shape arms stretched out.
Reps: 10 (each side) x 3 sets
Exercise 5: Glute Bridges
Description: Glute bridge is a complex exercise thanks to which you will engage gluteal muscles, core of the body, low back and hips. It will strengthen and build your butt, get rid of pain and help to improve overall performance.
Muscles it works: The basic bridge isolates and strengthens your gluteus (butt) muscles and hamstrings (back of the thigh). When done correctly, the move can also enhance core stability by targeting your abdominal muscles and the muscles of lower back and hip.
How to do it: Bend knees and place feet flat on ground. Lift hips up to maximum level, lifting entire back up off ground. Think of extending knees forward toward wall in front of you so you can lengthen hips. Interlace fingers underneath body by rolling up onto shoulder heads to get even more release through front of body and hips. Lift high and hold.
Reps: 15 x 3 sets
Exercise 6: Plank with Lateral Arm Raise
Description: This plank variation not just works on your core and stability but also makes your arms and back work just as hard. The idea is to make your core even stronger, while also working out your arms.
In this exercise one arm would balance your whole upper body, while the other hovers in air. This adds some explosive power in your arms, elbows and shoulders, working them out in unison.
Muscles it works: Moving your limbs away from your core makes this exercise for the back a great workout for the abs too.
How to do it: Start in a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart. Keeping hips as still as possible, lift one arm up to shoulder height. Return to plank then lift the other arm to shoulder height. Make sure to keep your hips stable and aligned.
Reps: 10 (each side) x 3 sets (IANS)
