What Is The Most Effective Way To Exercise Your Back Without Weights?
August 24th, 2009 | 
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I don’t have a machine to exercise my back muscles. What can I do to effectively exercise my back without the use of equipment? I’m talking in the same fashion as pushups and situps… things you can do without equipment.
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for lower back, you can do supermans. Lay on your stomach on the floor (probably a carpeted area) and lift your arms, head and legs off the ground so that only your lower stomach area is touching. Hold that for a ten count, really concentrating on squeezing those lower back muscles together. For the upper back (latissimus dorsi, and rhomboids) you dont need to buy anything, but you do need to find something you can hang on to easily. you can get a pullup bar that you can mount on a door frame from any athletic store for about $10. Otherwise, hold on to something and do pullups (as many as you can) switching between a wide and a close grip and with hands facing towards and hands facing away. Those two exercises pretty much covers all of the major back muscles.
I got a great one for this!!!! Have you ever heard of doing “Supermans”.
Here is what you do… lay on your stomach on the floor.
Spread your arms up over your head and your legs shoulder width apart (like you just did a belly smacker)
Now, lift your arms off the floor. Start at your fingers, then your elbows, then your shoulders and lift your chin looking to the ceiling. (If this is too intense at first, just do one arm and then the other)
Next, lift your legs up (starting at your toes, then your ankles, then your knees) until your weight is on your hips. (Again, if this is too intense, just do one leg and then the other.)
Then alternate – lift he right arm with the left leg and visa versa.
FINALLY – do both at the same time. raise your upper body and your lower body at the same time – resting only on your hip bones. Hold for 6 seconds then release. Repeat at least 8-12 times.
This is a great way to strenghten your back and the cool part is, you don’t need any equipment or special training.
Just remember to FOCUS on the movement and exhale as you raise your limbs. DON’T hold your breath or you may end up straining your back unnecessarily.
If you have an exercise ball, you can also do torso raises off the ball. Lay with your belly across the ball and feet firmly against the wall – lift your head, shoulders and chest towards the ceiling until your hips are resting on the ball. Hold for 6 seconds, then relax down (inhale). Repeat.
These are great little exercises that will really work your back. Be careful and focus on form not repetitions. It’s more important to get the movement down well than just getting them done.