Back Exercises For Women
Just because we do not often see our back in the mirror, does not mean it is not important. Back is one of the most crucial parts of the human anatomy. It connects the neck, hips and limbs and provides a fundamental support to many body functions. While we love smashing our glutes and legs at the gym, we often neglect about the upper half of our backside.
While our lower body strength is comparable to men, we generally have about half the strength men have in our upper body due to the significantly smaller muscle fibres we have in our upper body.
Kelsey Wells: " There are 3.5 years between these photos. 3.5 years of doing nothing extraordinary, nothing drastic, and NOTHING perfect." Consistency is the key!
Yes, back exercises give us a strong and sexy back, but that is not all – a strong back is also hugely beneficial to our health in various ways. Here are the reasons why you should be doing back exercises for more than just a backless dress:
1. Fixes a slouchy posture
Back muscles play a major role in keeping our body upright and maintaining proper posture. An underdeveloped back can cause shoulders to rotate internally which can lead to neck and shoulder pain. If you are suffering from any neck and shoulder pain, here are the 15 yoga poses that can help relieve the strain.
2. Corrects muscle imbalance
Remember, muscle balance is required between opposing muscles to keep the bones centred while we move. Even if you have a steel-hard six-pack, not training your back to keep up with the abs muscles can possibly cause problems to the disc in your lower spine.
3. Prevents back pain during pregnancy
Back pain is a universal problem most pregnant women experience, especially after passing the first trimester. This can be prevented by doing back exercises to increase your flexibility and strengthen your back muscles.
4. Don’t even get me started on the bra bulge…
Most women of every shape and size have that. It peeks out through a sleeveless top and shows through a tight shirt. It makes a cute outfit look bad and causes discomfort, and the list goes on. Back exercises can banish the bra bulge and tighten the muscles in that area.
5. Gives you an hourglass figure
Crunches will NOT give you a tiny waist. However, you can create an illusion of a tiny waist by growing your lats – also known as V-taper. Other than that, you also need to incorporate glute exercises into your workout to achieve that hourglass curve on the waist. Are you still squatting for a rounder butt? Try these effective glute-focused exercises instead.
6. Gets you stronger overall
A strong back provides a solid base for stabilization while you are performing heavy lifting. If you are training hard but still hitting the lifting plateau (whatever exercise it is), that might be an indication of lacking a strong back.
7. Increases your metabolic rate
As we gain more muscles, our body metabolic rate increases because we need to burn more calories to maintain those muscles. (YUP, MORE FOOD!) Good thing is, our back is one of the easiest parts of the body to put on muscles (the other one being legs). Well, that does not mean it is easy at all. So, read on…
Back muscle anatomy:
A brief understanding of your back muscles anatomy will help a lot with the mind-muscle connection as you will have an idea of what muscles are being used and engage them more during each different exercise.
To strengthen your back, all kinds of exercises are equally important – including heavy compound exercises, isolation exercises and even warm-up. Here are some of the main back exercises you need to do: