No Equipment Exercises That You Can Do At Home For A Stronger Back

Sitting on a chair working on a laptop the entire day, hunching over the phone for hours on end and sleeping for long hours at a stretch on the week offs is not doing your back a favour. In fact, if anything it's only inviting back troubles. With an increase in work hours and stress we are moving towards prolonged illnesses and back problems that they might face in old age. Our back is one part of our body that is used in almost every action we perform throughout the day so imagine how much we are straining it. From carrying a backpack to bending to pick up something, everything involves the back. And of course a body part that is used that much tends to get in a bad shape. Skipping workouts does not help that either. 

What might help though is making it a priority to change postures, get up from time to time and move around a bit every 2-3 hours. And yes, add a few no equipment bodyweight exercises for lower back and start on your journey to prevent ailments and get a toned back. You can also get back your back in shape by getting a subscription to FITCOACH, an AI enabled personalised coach that adapts to your needs and fitness goals! Here are a few exercises that might help with it.

Dolphin Kicks

If you are looking for bodyweight training for lower back then Dolphin Kicks is one of the best exercises you can try. Straighten out your legs and raise them up. Point your toes towards the sky and hold this static position for 7 seconds and by doing this you are engaging your abdominals, spinal erectors, hips and glutes. An exercise that works so many parts of your body at once is definitely beneficial and should be a part of your daily regime.

Cobra Pose

Another one of the best bodyweight exercises for lower back Cobra Pose works your legs, back and abs in one move. Lie on your stomach and keep your hands tucked under your shoulders. Press your hips and legs into the floor and then push your chest up the ground as much as possible. Hold this pose for 15 seconds. Since this exercise works all your body it's not just beneficial for your back but your legs as well.

Superman

Wondering how to tone your back without weights? This exercise might help. This exercise works your abs, shoulders, back and glutes. Lie on your stomach with your arms stretched in front of you. Then lift your arms and legs off the floor and stretch down your back. Hold for 10 seconds.  If you don’t want to do it all alone then getting a subscription to FITPASS-TV  and tuning into their live fitness sessions can be a great idea.

Prepare Yourself to Head Back To The Gym and Get Fit!

The news you have been waiting for! The thing that you have been waiting to hear! It’s finally here! After months of waiting in some cases sitting on the couch and in others by starting with home workouts, finally they are reopening gyms! Whether you are a fitness freak or have just decided to join the gym and are getting started, here is how you can start preparing yourself to get back to the gym and get back to exercising. So, what are you waiting for? Have the freedom to choose from over 4,000+ gyms with FITPASS and exercise as per your will.

Get Accustomed To The New Safety Measures

Most likely with gyms reopening there would be a new protocol and many new safety measures will be in place. Make sure you are aware of them and comply with these rules and regulations in your best capacity for your safety and of the ones around you.

Start Easy And Set Realistic Goals

Even if you had been working out at home, most likely those workouts would have been for shorter durations and of less intensity. However, with gyms opening you might be tempted to level up but it is advised that you don’t push your body beyond its abilities on your initial visits.

Stay Hydrated And Take A Water Bottle To The Gym

Your water intake is sure to have reduced during the lockdown period while staying at home. There are many benefits to drinking water. Water stations in the gym would not be in use so it's better to carry your own water bottle. So, lookout for gyms open near me and head to one soon.

Plan Your Workout Well In Advance

Whenever gyms reopen they would most likely stick to a time limit that you would have to stick to. Given that they won't be operational for longer hours it's a good idea to plan in advance and workout at your convenience.