Strengthen Your Back & Improve Your Posture With These 6 Back Strengthening Exercises

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A lot of time is spent talking about awesome abs and tight buns – but we forget about the importance of the musculature of the back. Not only does it help support your entire body, a strong back helps create better posture so your tummy looks flatter and your booty looks better.

Strengthen your back & improve your posture with these 6 back strengthening exercises




Here are 6 exercises guaranteed to strengthen your back and improve your posture:
 




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1. Bird Dog

Strengthen your back & improve your posture with these 6 back strengthening exercises - Bird dog




Begin on your hands and knees, with your hands under your shoulders and knees directly under the hips.

Lift your right leg straight out behind you, while at the same time lifting your left arm up to point forward. Keep your body aligned, hips and shoulders level, neck in a neutral position. Hold this position for 5 seconds, then switch sides, again holding for 5 seconds. Return to the start position to complete one rep.

Repeat this move for 2-3 sets of 12-15 reps.

Video Demonstration:


 

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2. Side Plank

Strengthen your back & improve your posture with these 6 back strengthening exercises - Side plank




Begin this exercise by lying down on your right side. Support your upper body weight on your forearm, with the elbow straight down from the shoulder.

Engage your abs and gently lift your hips until your body is in a straight line. Be careful not to cock your head to one side; keep the entire spinal column aligned. Hold this for 20-40 seconds, then return to the starting position, then repeat 2-3 times. Turn over and repeat on the opposite side to complete this exercise.

Video Demonstration:


 

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3. Hip Bridge

Strengthen your back & improve your posture with these 6 back strengthening exercises - Hip bridge

Begin this exercise by lying flat on your back, knees bent up with your feet flat on the floor, about hip-width apart.

Lift your hips while squeezing your glutes, so that your body is aligned from shoulders to knees. Hold this position for 2-counts, then return to the start position to complete one repetition.

Do 2-3 sets of 12-15 reps.

Video Demonstration:


 
 
4. Bicycle

Strengthen your back & improve your posture with these 6 back strengthening exercises - Bicycle

You may want a yoga mat for this exercise, although it’s not strictly necessary. Lie down on your back, with your hand beside your ears. Bend your knees up until they are directly over your hips, with your lower leg parallel to the floor.

Keeping your abs tight, pull your right knee up toward your chest, while at the same time reaching forward to meet it with your left elbow. Return to the start position, and without stopping, repeat with the opposite knee and elbow. Continue performing the exercise in a fluid motion for 60 seconds to complete one set.

Do 2-3 sets of this exercise.

Video Demonstration:


 
 
5. Knee To Chest

Strengthen your back & improve your posture with these 6 back strengthening exercises - Knee to chest

This is an exercise where you’ll begin in a prone position, arms comfortably at your side, legs extended toward the ceiling.

Bend your right knee toward your chest, keeping your spine straight; don’t arch your back. Hold for 2-counts, return to the starting position, and repeat with the other leg to complete one repetition.

Do 2-3 sets of 12-15 reps.

Video Demonstration:


 
 
6. Superman

Strengthen your back & improve your posture with these 6 back strengthening exercises - Superman

Start this exercise lying face down with your arms extended forward and your legs straight and together.

Raise your arms and legs at the same time, while tightening your glutes. Keep your torso, head, and neck in line while holding this position for 30 seconds, then return to the start to complete one set.

Do 2-3 sets.

Video Demonstration:

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