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Bodyweight Back Exercises At Home To Help You Have A Healthier Breathing Rhythm

The back muscles are one of the muscles that greatly support our breathing in addition to the diaphragm, so if you want to have a healthy breathing rhythm and greatly support the respiratory process, you should exercise to keep your back muscles strong.

Many people think you need dumbbells or barbells to work your back, but this is not entirely true. Bodyweight exercises are also an effective way to strengthen the back muscles.

Bodyweight Back Exercises At Home To Help You Have A Healthier Breathing Rhythm
Bodyweight Back Exercises At Home To Help You Have A Healthier Breathing Rhythm

Exercises that use your body weight as resistance are often complex and great for activating your stabilizing muscles.

This article will introduce some back-training exercises at home that you can easily do without complicated techniques or equipment.

Why do back exercises need to be done?

A strong back is important not only for good looks. Along with abs, a well-exercised back can protect your spine, improve alignment, and help you avoid sprains and strains.

Most of us do a sedentary job. This means sitting for hours on end with a forward-leaning position puts a lot of strain on your spine. Regular back training can improve your posture and is the most effective method for preventing back pain.


Today, Bellyfatzone wants to introduce you to 6 great bodyweight exercises for a strong back.


  • Choose three of the exercises
  • Do three sets of each exercise with 90-120 seconds rest between sets
  • Do 10-12 reps of each exercise and set (for plank: hold 30-60 seconds for one set)


Superman Pose is a move that you can easily try today. Here’s how to do it:

  • First, lie on the floor in a prone (tummy tuck) position, legs straight and arms stretched out in front of you.
  • Keeping your head looking straight (avoid looking up), slowly raise your arms and legs about 10 to 15 centimeters off the ground or until you feel your lower back contract.
  • Try to lift your navel slightly off the floor to contract your abs. A good way to picture this is to imagine yourself as Superman flying through the air.
  • Hold this position for 2-3 seconds. Make sure you are breathing evenly
  • Lower your arms, legs, and abs back to the floor. Repeat this exercise for 2-3 sets, each set 8-12 times.



This pose stimulates the muscles of the Lower Back, Shoulders, and Upper Back.

  • Lie face down on the floor with your arms stretched out in front of you and your legs stretched out like the superhero pose above.
  • Work your lower back and shoulders to raise your chest and arms off the floor. This is your starting position.
  • From here, bring your hands inward and pull your elbows toward your chest like you’re doing a pull-up but in a prone position.
  • Extend your arms in front of you again. It’s a representative.

Bodyweight exercises are increasingly popular among the professional and amateur communities. The advantages of this type of exercise can be mentioned that it is convenient, does not cost much, can be practiced anywhere, and is suitable for everyone. Learn more about bodyweight and suggested exercises that you can apply.


  • Place both hands on the ground. Place your hands shoulder-width apart just below the shoulders.
  • Bend your elbows slightly and place your knees just below your hips.
  • Your body should be parallel to the floor. Make sure your body forms a straight line from head to butt.
  • Reach your right arm forward and your left leg back while keeping your back straight. Hold this pose for three to ten seconds and then lower to begin.
  • Repeat on the other side.

View more: How to Get a Smaller Buttocks Fast


  • Lie down. Place your hands just below your shoulders, knees just below your hips, the tops of your feet flat on the floor, or you can bend your toes.
  • Push your butt toward your feet, shoulder-width apart, and lower your chest close to the floor from a crawling position.
  • Squeeze your pelvis downward to ensure a flat back.
  • Use abdominal muscles to keep the spine straight; buttock does not rise nor sag.
  • You can rest on your forearms if you want.
  • Hold this position from 20 seconds to 2 minutes, depending on your ability.


  • Lie on your back and rest your head on the floor. Bend your knees so that your heels are directly below your knees.
  • Keep your arms at your sides and your palms facing down.
  • Squeeze your pelvis down to make sure your lower back is flat (lumbar area).
  • Lift your hips towards the ceiling until they are fully extended, and hold this position for 10 seconds while squeezing your glutes.
  • Then lower your hips – ideally without touching the floor – and repeat the exercise.



Stand with your back against the wall and extend your arms overhead. Pull your arms down and your elbows to the side, bending at a 90-degree angle while simultaneously stretching the rope and bringing the shoulder blades together. Return to the starting position.

The article on Bellyfatzone shared the 6 best bodyweight exercises for the correct back muscles and the notes when performing them. So plan your workouts, and don’t skip this fun exercise.

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Hopefully, the information above has helped you to gain some more knowledge about “Bodyweight Back Exercises”, and bring some small value to you. Please share this article if you feel it is useful. Thanks!

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