Back Exercises for Women

Are you unable to wear tank tops, bathing suits and strapless dresses, due to back fat? Then you should hit the gym and take on some back exercises for women. Along with these exercises, you will also have to do some cardiovascular exercises. At the same time, remember that a well balanced diet is also going to play a major role. Read on for some back exercises for women, to do at home as well as at a gym.

Back Strengthening Exercises For Women
Here are some back toning exercises for women. You can start off with one set of 15 repetitions, after which you can increase the number of sets steadily. If you increase the weight, then decrease the number of repetitions in the set. If you are doing these exercises at home, instead of the dumbbells, you can use bottles filled with water.

Deadlifts
This is one of the very good lower back exercises for women. Stand with your feet shoulder-width apart and hold dumbbells in each of your hands. Bend your knees slightly and keep your hands on your thighs, with your palms turned inwards. Slowly, lower your torso from the hip, but remember to keep your abs tight. Remember to keep the dumbbells close to your body. Avoid touching the ground as the dumbbells should reach a maximum of ankle height. Remember to keep your back straight as you slowly come back to the standing position.

Back Extensions
Sleep upside down on your stomach and clasp hold of your hands behind your back. Now slowly lift your chest of the ground with controlled movements. Hold the position for a few seconds before returning to the starting position and repeat again for 15 counts.

Chin Ups
Normally, women shrug away from doing chin ups, however it is time that they do them to strengthen their backs. Not only is it one of the better back strengthening exercises for women, but it is also good for toning up the arms. At the same time it works well for the shoulder girdle as well. Often women find it difficult to do full chin ups, but in such cases, they can do them with someone's assistance. They can use a chair or a spotter for assistance.

Reverse Fly
You will need dumbbells for this exercise. Like I have mentioned before, if you are doing this exercise at home, you can make use of bottles filled with water. With dumbbells in both your hands, sit on the edge of a bench. Slowly bend down, so that your hands are below your knee. Now keep your torso in the same position and lift up your hands to the shoulder level. Remember to keep your elbows a little bent and not locked. If the shoulders are locked, there are chances of injury to your elbow. Bring back your hands to the starting position. The number of repetitions is 15 for this exercise. Know more on dumbbell exercises.

Other Lower Back Exercises For Women

• Exercise I - Lie flat on the floor. Keep your chin resting on the ground as you extend your hands in front of you and lift one hand and the opposite leg. Hold the position for a few seconds and return back to the starting position. Repeat on the same side for 15 repetition counts and then change to the next side and repeat the same amount.
• Exercise II - This exercise is similar to the previous lower back exercises for women. However, in this exercise, you will lift both your hands and legs at the same time. Hold the position for a few seconds and do not jerk as you are returning back to the starting position. 15 repetitions of this exercise are recommended.

Back Exercises For Pregnant Women
Back pain is a normal compliant during pregnancy. Here are some back exercises for women, which can be done during pregnancy, which will help in relieving the pressure on the back.

Cat Stretch
Have you ever observed a cat hunching its back? That is exactly what you will now do. Sit down on all your fours, like a cat. Flatten your spine, in such a way that your spine should be aligned from your neck to your tailbone. Slowly start arching your back from the tailbone towards the shoulders. Hold for 4 to 5 seconds and return back to the starting position.

Forward Bend
This is a good pregnancy exercise. Sit on a chair, which has a back. Keep your hands on your sides and be relaxed. Slowly start bending forward and keep your hands hanging in front of you. Your back should be straight as you do this, and then return back to the starting position.

Back Press
Stand with your back against the wall, with your feet about a feet way from the wall and press your lower back against the wall. Hold in the position for a few seconds and slowly return back to the starting position.

All these back exercises for women for easy to do. At the same time, they will help in building muscles in the back and prevent injuries to it.