Back Workout: Why We Need It

When it comes to exercise regimens, we often pay close attention to toning our abs, arms, and thighs. We sometimes fail to include any type of back workout in our physical fitness routine.

Working on our backs can give us a tremendous amount of benefits, not least of which is strengthening them to give us better support when lifting heavy loads. We do not necessarily have to do a full back workout immediately and in fact, this is not recommended for beginners.

We can start with a few basic back exercises and work our way up as we become accustomed to the exercises. We also do not need to enroll at a gym in order to do our back exercises. We can do our routine right at home.

Home Workout

While we may be more interested in doing our back workout at home, we should first of all consult a professional physical fitness instructor about the workout that we have planned just to make sure that we won't be straining any muscles, hurting our backs or incurring any other type of injury.

There are different types of back exercises that we can do, working on both our middle and lower backs. These exercises include the following:

• Rows - This helps us build our side back muscles or what is called the Latissimus Dorsi. With the use of two dumbbells, one for each arm, we raise these alternately while lying; face forward, at a 45-degree angle. We should start with light dumbbells, about three pounds each.

• Reverse Fly - Sitting erect with feet flat on the floor and our backs straight, we lift the dumbbells up, reaching up to our shoulders.

We can start with these two basic back exercises and then add more routines as we get more comfortable. Other back exercises are back extension, dumbbell pullover, and one-armed row.

Frequency Of Workout

So as not to strain our muscles, we should do our back exercises on alternate days, at least 3 times per week. While we may be eager to finally get a toned back, overdoing it can cause a lot of injuries.

Also, we should remember do a few cardio exercises first before starting on our back workout routine. These will loosen-up our bodies and muscles to prepare us for a more rigorous workout.

Failing to do our cardio exercises first may result in cramped or pulled muscles.

We should also start with just 2 sets of back exercises first, with about 14-16 repetitions for each set. As we become more accustomed to our routine, we can increase the number of repetitions at a level where we are most comfortable with.

By incorporating back exercises to our regular physical fitness regimen, we will be improving our posture, strengthening our back muscles, and increasing their flexibility.

By following a regular exercise routine, we will also be improving our overall physical health, not to mention our quality of life, and mental health. We may soon even find that we are more confident and that we have actually achieved the kind of body built that we want.


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