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4 Fast and Easy Back Strengthening Workout for Women

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Filed Under (Back Pain, Fitness, General) by Rick Kaselj



Hey, I hope you are having a great Friday!

I want to make this quick as I am off to film some more YouTube videos for you. So, make sure to subscribe to my channel here.

Today, I will share a few back strengthening exercises specifically for women.

Enjoy!

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In today’s video, I wanted to go through the Fast and Easy Back Strengthening Workout for Women.

Fast and Easy Back Strengthening Workout for Women

CLICK HERE to watch the video.

I got Jenna to demonstrate the exercises.

#1 – Bird Dog Exercise

Start in a 4 Point position. Maintain a good alignment with the head, shoulders and hips. Knees are hip width apart. Tighten the abdominal area. Extend your right leg behind you while reaching your left arm forward, hold it for a second, and then return to the starting position. Do the movements on the opposite side.

Bird Dog Exercise

Bird Dog Exercise

Perform 1 set of 5 reps on each side in smooth controlled movement with a good stop at the end position. Intensity is light. The purpose of this exercise is to target the core area and muscles around the hips and shoulders because if those areas are strong they will help in strengthening your back and relieving back pain.

#2 – Breaststroke

Lie on your stomach. Activate your mid back and low back areas. Lift yourself up as you move the arms out to the side. As you bring your upper body up, bring your legs up contracting your glutes and hamstrings.

Breaststroke

Breaststroke

Perform 1 set of 5 reps in pretty quick movement with a good stop at the top position. Intensity can be light to moderate depending on how strong you are in the low back and mid back areas. This exercise strengthens your low back, mid back, glutes and hamstrings areas.

#3 – Rowing Movement

Stand nice and upright with weights on both hands. Bend in the knees and in the hips. Bring the upper body forward and tighten the abdominal area. You are going to pull your elbows back just passing the upper body a little bit and then bring your arms back to the front.

Rowing Movement

Rowing Movement

Perform 1 set of 5 reps in a smooth controlled movement with a good contraction at the end position. Intensity can be light to moderate. This exercise strengthens the core and mid back area.

#4 – Back Extensions with a Ball

Lie on the ball. Place feet against the wall and hands up on the side then arch up and down over the ball.

Back Extensions with a Ball

Back Extension using a Ball

Perform 1 set of 5 reps in quick movement with a good stop at the top position. You can progress into 10 reps. Intensity is light to moderate. This exercise targets the mid back, low back and glutes areas to strengthen out the back.

Give these four exercises a go. These are fast and easy back strengthening exercises that can be added to your workout routine.

If you want to end your back discomfort permanently, then check out the Fix My Back Pain program here:

Take care!

Rick Kaselj, MS

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