How can I workout my back at home without equipment?

How can I tone my back at home?

8 Ways To Tone Your Back

  1. Power up your plank.
  2. Try resistance bands.
  3. Push, pull and lift. The muscles that you use throughout the day to open heavy doors and take out the trash are also some of the easiest to tone through simple moves. …
  4. Stretch it out.
  5. Engage your whole back.
  6. Perfect your posture. …
  7. Walk the right way. …
  8. Push it up.

What exercises workout your back?

Best Back Exercises

  • Deadlift.
  • Pull-Up.
  • Bent-Over Row.
  • Chest Supported Row.
  • Single-Arm Dumbbell Row.
  • Inverted Row.
  • TRX Suspension Row.
  • Lat Pulldown.

Are push ups good for back?

They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength. They can be done from virtually anywhere and don’t require any equipment.

How can I tone my back in 2 weeks?

Shed flab, tone up in just 2 weeks

  1. Kickboxing. Kickboxing is an excellent way to lose weight from your thighs and butt. …
  2. Push-ups. Raise up onto your toes, so you can balance well on your hands and toes. …
  3. Running. …
  4. Squat jump. …
  5. Forward plank. …
  6. Dynamic lunges. …
  7. Mountain climbers. …
  8. Leg raises.
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What are 3 exercises that strengthen your back?

Exercises: Back Stretches

  • Supine Hamstring Stretch: Lie on your back, starting with both knees bent. …
  • Knee to Chest: Lie on your back with both knees bent. …
  • Piriformis Stretch: Lie on your back with both knees bent. …
  • Prone Quadriceps Stretch: Lie on your stomach. …
  • Calf stretch: Stand facing a wall.

How can I build my back muscles at home?

To perform lying lateral leg lifts:

  1. Lie on one side with the legs together.
  2. Keep the lower leg slightly bent.
  3. Draw the bellybutton into the spine to engage the core muscles.
  4. Raise the top leg about 18 inches, keeping it straight and extended.
  5. Hold the position for 2 seconds.
  6. Repeat 10 times.

What muscles make up your back?

Where are your back muscles?

  • Latissimus dorsi (lats), the largest muscle in the upper part of your body. …
  • Levator scapulae, a smaller muscle that starts at the side of your neck and extends to the scapula (shoulder blade).
  • Rhomboids, two muscles that connect the scapula to the spine.