Back Exercises for Women

Many people not only suffer from back pain, but also complain of a weak back.

It is for this reason, here, that we are going to show you a few different back exercises for women that are going to help decrease your back pain as well as strengthen your upper and lower back. 

Back extensions with stability ball

Position your pelvis on a stability ball with your toes on the ground and your feet double shoulder width apart (image 1). If you need to wedge your feet against something, that is ok (here we have used a couple of heavy dumbbells).

back exercises for women
back exercises for women image 1

Place your fingertips at your temples and your elbows in line with your shoulders. While keeping your arms flared out, lift up until your body makes straight line, but in an angled position (image 2).

back exercises for women
back exercises for women image 2

You should feel this exercise in your lower back, avoid holding your breath.

Rear Deltoid Pulses on Stability Ball 

Position your pelvis on a stability ball, your toes on the ground and your feet double shoulder width apart (image 1).

rear deltoid pulses on stability ball
rear deltoid pulses on stability ball image 1

Extend your arms out to the sides with your thumbs pointing upwards. With your arms still out to the sides, raise your arms up a little bit higher so that you retract your shoulder blades, pulse your arms up and back in a smooth fashion (image 2).

rear deltoid pulses on stability ball
rear deltoid pulses on stability ball image 2

Breathe out as you lift your arms up. 

Seated Row Narrow with Band 

Sit on the floor with your legs extended and your back straight. Grab your bands in an overhand grip and cross the bands over each other, turning your palms so that they face each other.

seated row narrow with band start position
seated row narrow with band - start position image 1

Pull the bands inwards so that you feel as though you are pulling your shoulder blades together (image 2).

seated row narrow with band
seated row narrow with band image 2

Hold it there for a count of two then extend your arms back to the starting position. Breathe out as you pull the bands towards you. 

Lying Swimmers 

Lie on your stomach with your face down, place your arms out in front of you and lift your legs off the ground so you feel tension in your lower back and upper back (image 1).

lying swimmers start position image 1
lying swimmers start position image 1

With the tension on your upper and lower back, for your elbows in towards you until you feel your shoulder blades come together (image 2).

lying swimmers
lying swimmers image 2

You should also feel this in your lats or the middle of the back. 

Repeat each of these back exercises for women 12 – 15 times and try to complete 3 repetitions of each routine.

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