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How to Strengthen Your Back Muscles



Without looking anything up, ask yourself this question; what is the most important body part to work out? If you guessed the back, you would be correct. Your back and spine are amongst the most important parts of your body. Without these muscles, it would be virtually impossible for you to do anything. This is why it is so important that when you exercise, make sure to work out your back as much as any other muscle. Our crew at Relentless Fitness did some research and we have come up with some of the best and simplest ways to strengthen your back for the new year.

The “Superman”

Superman’s body being as strong as steel might be far-fetched, but that doesn’t mean you can’t come close. This exercise is perfect for stretching and strengthening your back muscles. Best of all, you can do a set of these anywhere! It’s that simple, which makes it perfect.

  • Lay down on your stomach with your arms and legs extended

  • Lift your hands and legs off the floor while slowly raising your core

  • Hold for 2 seconds while looking down to avoid harming your neck

  • Repeat 10 times per set

Add this exercise to your workouts and enjoy the benefits!

Kneeling Extensions

This simple yet efficient stretch lets you work your back and core at the same time. Best of all, doing this simple exercise just a few times a week has been shown to help reduce back pain. Can it get any better than that? Here’s how to do it:

  • Get on the floor on all fours

  • Make sure your hands are beneath your shoulders and legs beneath your hips

  • Slowly lift your right arm and left leg

  • Keep your toes pointed down and fingers straight

  • Hold for 10-15 seconds

  • Repeat with your left arm and right leg, switching off each time

Just by adding this exercise to your routine, you can reduce back pain while still and strengthening it.

Resistance Bands

One of the best tools you can use to help improve your back strength is resistance bands. This easy to use work out device can improve your back strength drastically with dedication and focus. There are a vast number of exercises that can you can perform with them. There are also a variety of types you can choose from.

Side Plank

What’s the best thing about planking? It can be used to work out your back just as much as your abs! Now, planking is known for the numerous benefits it grants the legs and core, but it can also be slightly altered to give those same perks to your back. Here’s how to do it while strengthening your body:

  • Lay on your side in a straight line while using your forearm for balance

  • Keep your elbow directly under your shoulder

  • Lift your hips off the floor while keeping your body straight

  • Square your hips and neck with your spine and hold for up to 40 seconds

  • Repeat this for a set of 10 and then switch sides

Once you master this, your back will feel substantially stronger.

If you want to strengthen your back, there are plenty of ways you can do it. Side planks, supermans, and kneeling extensions are all perfect and simple exercises that can be done anywhere at any time. With these expert tips, the only thing left for you to do is get yourself some resistance bands, change into your favorite gym clothes, and get going.

At Relentless Fitness, we make your fitness our priority. Our expert personal trainers will help you achieve any goals you have and make sure that you train to be the best that you can be. We don’t just stop at exercise; we also help you develop the perfect diet plan to make sure you are getting the right nutrition. Live your life as relentless as you want. Check out our blogs for some more great fitness tips.