Back Exercises At Home Without Weights

take care of your bodyWith our lifestyle in this day and age we are sitting down driving to work, sitting down at a desk all day or sitting down unwinding after a long days work its no wonder when our backs are so stiff.

With about 65 million Americans suffering from back pain, it’s the second most common reason for medical visits. The way the odds play out, you’re likely to have about one serious episode of back pain for every 15 years of your life (serious is defined by pain severe enough that you seek medical attention).” Dr. Michael Roizen, MD

So if you are looking to turn the odds in your favor I have collected 7 back exercises you can do at home with no equipment.

1.The Corkscrew

On all fours, place your right hand behind your head and brace your core. Rotate your right shoulder and elbow up and away from your left arm, until it points to the ceiling, hold it there for a moment. That’s 1 rep. Do 20. Then switch arms.

2.Swiss Ball Leg Curl

Lie on your back on the floor and rest your heels on a Swiss ball. Brace your abs, keeping your core in a plank position, and drive your heels into the ball to raise your hips off the floor. Bend your knees and roll the ball toward you. Keep your hips elevated the entire set


Stand with feet outside shoulder-width apart. Next, bend down into a squat position and place your hands on the floor. Now quickly thrust your legs behind, you so you end up at the top of a push up position. Bring your legs back up so they land outside your hands, and then jump up quickly. That’s one rep.

4.Pike-Up To Superman

Get into push up position with your toes on the ball. Bend your hips and roll the ball toward you so your torso becomes vertical. Roll back so your body is straight again and extend your spine, then roll the ball up your legs so your body forms a straight line with arms extended overhead but hands still on the floor. You should look like Superman flying downward. That’s one rep. Pull with your lats to return to the push up position and begin the next rep.

5.Aqua man

Lie face down on the floor then raise your left arm and right leg off the floor. Hold at the top for a second with both limbs straight and then lower back down. Repeat with your right arm and left leg. That’s one rep.


Raise your hands and legs off the floor (and hold them straight) so that only your hips remain in contact with it. Contract your back as if you were trying to touch your heels and elbows to the ceiling.

7.Swiss Ball Reverse Back Extension

Lie face down on the ball and walk your body forward so it supports your hips only, hands on the floor. Squeeze your glutes and raise your legs behind you until they’re level with your torso.

What is your fitness goal?8. The Push up

These are all good for streching your back but you can never beat a good push up they will strech and strengthen your back at the same time.

All these exercises are aim at stretching and working your back muscles. Please consult a doctor before changing up your routine and if you get any pain or over stretched your back stop immediately and seek advice.

Are there any more back exercises you want me to add to the list let me know by commenting below.

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