The bikini operation begins: 5 perfect exercises to strengthen the back and get to the summer in shape
With the arrival of good weather, many already think of summer and beach afternoons wearing hearts of palm. It’s time to start with the operation bikini if you haven’t already. The belly, legs and arms are usually the parts of the body that we usually work the most to be ready for the summer season. However, we always tend to forget about the back. Today we are going to focus on the exercises for strengthen this essential part of the body.
5 exercises to strengthen the back
Strengthening your back is important for preventing injury, improving posture, and maintaining good overall health. Here are five of the best exercises to strengthen your back:
- Dumbbell Row: This exercise works the muscles of the middle and upper back, as well as the deltoids and biceps. To do it, you need two dumbbells and a bench. Begin by sitting on the bench with the dumbbells in your hands and your feet flat on the floor. Then, raise the dumbbells toward your chest while keeping your elbows close to your body. Lower the dumbbells slowly and repeat the movement 20 times.
- back extensions: This exercise targets the muscles of the lower back and can help improve posture and prevent injury. To do this, lie on your stomach on a mat with your hands at your sides. Then, lift your head, chest, and legs off the ground, keeping your arms and legs straight. Hold this position for a few seconds before returning to the starting position.
- Pull-ups or dominated: This exercise works the muscles of the upper back and is a very effective exercise to strengthen the back and the arms. To do it, he grasps a pull-up bar with his hands shoulder-width apart and lifts his body toward the bar until his chin is above the bar. Lower your body slowly and repeat the movement 5 times.
- Superman: This exercise targets the muscles of the lower back and can help prevent injury and improve posture. To do this, lie on your stomach on a mat with your arms extended in front of your body and your legs straight. Then, lift your arms, head, and legs off the ground and hold them there for a few seconds before returning to the starting position.
- Stretching exercises: Stretching can help maintain flexibility and prevent back injuries. Some of the most effective stretches for the back include the spine stretch and the cat and dog stretch, which are widely practiced in Pilates.
How to avoid injuries when performing back exercises
When you do any of these exercises it is very important that you maintain the correct posture and do not strain your back, as this could cause injury.
In the beginning, it is advisable to consult with a personal trainer before starting back exercises, especially if you have back problems. With regular practice of these exercises, it is possible to strengthen and maintain a healthy back.