Bodyweight Back Exercises

Performing these exercises helps you stay fit. Most of these exercises can be performed at home, hence saving your money and time required for attending the gymnasium. These can be performed anytime, depending upon your routine schedule. While you perform these workouts, basically your own body weight is used to build your muscles and burn calories. So when you don't have access to weight training exercise equipment, these are the best ones to build strength and stay healthy. In this article we will learn about some bodyweight back exercises.

Best Workouts

Pull Up Bar Hang
If you have a pull up bar or a chin up bar, here's one of the easiest exercises. All you need to do is hang from the pull up bar so as to build some isometric strength. This will build your grip, strengthen the upper arms, and give traction on your back. This easy exercise will help relax your back muscles which are stressed out. An ultimate back exercise to be performed after a long day in your chair. Hang as long as you can, but do not over stress yourself.

Outward and Inward Grip Pull Up
For performing outward grip pull ups you need to hold the bar with palms facing outwards, shoulder width apart. Start with straight hands and slowly pull up yourself until your chin passes the bar level. Remember that you need to concentrate on your back more than the biceps. While performing inward grip pull up exercise you need to follow the same procedure mentioned above, but with your palms facing inwards.

Lying Back Presses
Start performing this bodyweight bodybuilding back exercise by lying flat on your stomach on an exercise mat. Keep both legs stretched out straight and both arms outstretched over your head, parallel to the floor. Now simultaneously lift your hands up, towards the ceiling and your feet up off the floor. Move them up as much as you can so as to balance on your stomach. Hold this position for a few seconds and relax.

Lemon Squeezers
You will be performing exactly what a lemon squeezer does. Lie flat on your back. Legs stretched straight and arms extended straight above your head, both parallel to the floor. Now, raise your legs straight up while crunching your stomach and lifting your arms, until your fingers and toes meet straight above your body. Make sure that your legs and arms are straight throughout this movement. So, that's like squeezing a huge lemon with your body! Don't be disappointed if your toes and fingers don't meet for the first few times.

Power Bridge
Here's another exercise for your back and glutes as well. Lie on your back with knees bent, feet flat on the floor and heels near your butt. Place your arms at your sides, palms facing downwards. Squeezing your glutes, raise your hips upward so as to form a bridge, creating a straight line from your shoulders to your knees. Hold the position for few seconds and lower your hips.

Reverse Push Up
This is amongst the best exercises that not only targets your lower back but also helps build your shoulders and arms. Sit upright on the floor, keep your legs together with toes pointed. Place your hands about one foot behind your back, palms touching the floor with fingertips facing towards your back. Lean back between your hands and at the same time lift your hips, with feet flat touching the floor. Your body will form a straight line with arms resting below your shoulders, gently moving your head back, hence facing backwards. Hold the position for a few seconds and gently come back to the initial position.

These exercises usually take little time and give better results. Also, there are lesser chances of injury as compared to that when you perform heavy strength training exercises. As you can perform these exercises at home, you must try to be as regular as you can to get the best results.