How To Do 5 Exercises Without Weights For The Back

Do you want to know some weightless exercises for your back? This is one of the areas of the body that we should exercise regularly. This series of muscles are responsible for supporting the spine in all the activities we perform.

In addition, practicing this type of exercise helps maintain good body posture. Thus, we reduce the risk of suffering from injuries and illnesses after performing tasks that require some physical effort.

Best of all, you don’t need to use weights or expensive gym equipment to strengthen your back. There are a number of exercises that, done at home, significantly increase your strength and endurance.

Would you like to try them out? Discover the top 5!

Exercises without weights for the back

1. Lumbar extension on the floor

Stretching the lower back on the floor is an activity that helps release tension, especially in the lower back.

Its practice tones the muscles from top to bottom, decreasing the risk of diseases and posture difficulties.

How to do it?

• Lie on your stomach with your arms and legs straight.
• In this position, lift your arms and legs so that the back bends a little.
• Do 3 sets of 10 reps each.
• Another variation of this exercise, which also works for the waist, is to maintain the same position, but alternate limb lifts, as if doing an X with your legs and arms.
• That is, first lift your right arm and left leg, then your left arm and right leg.

2. Swimming without water

We call this exercise “swimming without water” because it consists of doing typical swimming movements, but taking advantage of any free space in the house.

It is ideal for increasing the support of your back muscles as it reduces pain and improves your fitness.

How to make?

• Lie on your back on the floor, with your back relaxed and your arms extended at your sides.
• Swim laps as if you were in a swimming pool. You can make a small semicircle (at ground level), or you can lift your arms a little to stretch your upper body more.
• Do 3 sets of 12 or 15 reps each.

3. Rowing with elastic band

If you have an elastic band at home, you can do this interesting exercise. Rowing is a sport often used to strengthen the upper body and help to improve back posture while working the upper muscles.

How to make?

• Wrap the elastic band around your feet, or attach it to a solid object that is at the same height as your elbows.
• Sit on the floor with your legs extended forward and your back straight.
• Take both ends of the strap, with your arms stretched out toward your feet, and stretch it closer to your chest, without arching your back.
• Do 3 sets of 15 or 20 reps each.
• To increase the difficulty level, shorten the band by curling it.

4. Contralateral board (Superman)

This exercise is popularly known as “superman”, and it is an activity that requires balance and physical endurance.

It is recommended to reduce back strain and tone the muscles of the abdomen and glutes.

How to do it?

• Stand on the floor, supporting yourself on your hands and knees.
• Raise and straighten your right arm and left leg so that the body is supported from opposite sides.

• Hold the pose for 3-5 seconds and return to the starting position.
• Repeat with the opposite arm and leg, until you do 12 reps on each side.
• Complete 3 series.

5. Cat-Camel Stretch

The stretch known as “camel cat” is a gentle exercise that helps improve control over the entire spine.

It helps to strengthen the lower back and reduces pressure on the intervertebral joints.

How to do it?

• Get on your hands and knees on the floor, and keep your hands shoulder-width apart.
• Slowly arch your spine upward, like a cat stretching. Hold it for 2 or 3 seconds and stretch it down.

• Do 3 sets of 10 reps each at a slow pace.

Do you often feel pain or tension in your back and don’t exercise this part of your body? Now that you know about these weightless back exercises, be sure to include them in your routine. You will find out how good they are at preventing injury and illness.