Back Exercises Without Weights

Attending a gym everyday, may not be possible for most of us, due to busy schedule. Does this mean that you just skip the exercise routine? Definitely, not! Actually, your busy schedule demands a good exercise regime for your muscles, to keep them strong and healthy. This will make sure that you don't feel tired and exhausted at the end of the day. Most of you would be experiencing a backache problem, if your job demands sitting or standing for long hours. Often you tend to sit in a wrong posture, leading to back pain. Stress too, is also known to aggravate backache. So you would ask, is there a way to have healthy back muscles without attending a gymnasium and using any exercise equipment? Well, let me tell you, there are some good back exercises without weights, which you can perform right in your home.

Best Back Exercises without Weights

Back Extension I
Take a mat and lie face down over it, place your hands on the mat at the level of your head. Breathe in, contract the abs and lift your chest off the floor. At the same time, you must bring your hands to your sides, but don't touch the mat. Squeeze your shoulders together. Remember to move your shoulders outward and hold yourself in this lifted position for 5 seconds and relax slowly. Perform 15 -20 reps and 3 sets of this exercise. This is one of the best back exercises that you can perform at home without weights.

Back Extension II
Here's one upper back exercise for you. This is almost similar to the back extension exercise mentioned above. Lie face down on a mat, keep your arms extended over your head. Breathe in and lift your chest and arms off the floor. Hold this position for 5 seconds and relax. Remember to perform controlled movements and 15-20 repetitions and 3 sets of this exercise.

Back Extension III
This is also known as superman exercise, due to the final position during exercise and it is one of the effective upper and lower back exercises without weights. Lie face down on a mat, with your hands extended over your head. Breathe in, lift your chest and arms off the floor. Now, here is the tough part; holding this position, lift your legs off the floor at the same time. Hold this position for 5 seconds and lower your legs and upper body at the same time and relax. Perform 15-20 reps and 3 sets of this exercise.

Pull Ups
This is known to be one of the effective back exercises without weights. To perform pull-ups, place your hands shoulder-width apart on a pull up bar, hold the bar with an underhand grip. Height of this bar must be such that your legs will hang in air when you hold it. A thick bar is the best one to build your fore-arms as well. Start pulling yourself upward, toward the bar until your chin and this bar are at the same level. Now, lower yourself till your arms are straight, and repeat the pull-up again. You have to perform 8 reps and 3 sets of this back strengthening exercise. This exercise will strengthen your arms, shoulder and chest along with your back.

Jumping Squats
The jumping squats is one of the best back exercises without equipment that will work out your back muscles and strengthen them in a great way. This mainly focuses on your back, abs and whole lower body. Lower to come to a squatted position; take one foot in front and jump into the air as high as you can. While landing, you must be in a squatted position with other foot in front. Without any break, jump back into the air and perform 10-15 such reps and 3 sets of this exercise.

Opposite Arm and Leg Extension
To start with this exercise, be in a table-top position, facing the floor and palms, toes and knees touching the floor. Keep your back in normal position and palms in line, under your shoulders. Start by raising your right arm and left leg, to bring them in line with your body and hold this position for 5 seconds. Return to the initial position. Alternate the arm and leg, in the next rep. Perform 30 reps and 3 sets of this exercise. Remember to keep your lower back stable and tight throughout the exercise.

These above-mentioned exercises, if performed regularly, are good for strengthening your back. After completing one set, rest for 2 minutes and move on to the next exercise. Also, if you feel tightness in lower back, you can stretch after finishing a set. These back exercises will also help tone and strengthen your shoulder and arms. Performing these exercises on alternate days, is best way to have a strong back.