4 Fast and Easy Back Strengthening Workout for Women

4 Fast and Easy Back Strengthening Workout for Women

Women are prone to back pain because of the way they sit, stand, walk, and lift throughout the day. Additionally, women tend to have weaker backs than men due in part to their smaller frame and natural posture. To strengthen your back muscles, you can do exercises almost anywhere. You don’t need special equipment or a gym membership to get started, just some motivation and a little time. Strengthening your back can also help reduce your risk of back pain by strengthening muscles around a weak area of your spine.

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.

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


CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the back-strengthening workout for women.

1. Bird Dog Exercise

Begin in a four-point stance, keeping your shoulders, head, and hips aligned to maintain proper posture. Your knees should be hip-width apart. Tighten your abdominal muscles. Stretch your left arm forward while extending your right leg behind you. Maintain the position for a moment, then return to the starting position. Repeat on the opposite side. 

Bird Dog Exercise

Bird Dog Exercise

Perform one set of five controlled repetitions on each side, stopping at the end. This exercise targets your core and shoulder muscles, as well as those around your hips. If these areas and muscles are strong, they will help you maintain a strong back and prevent back injury.

2. Breaststroke

Lie down on your stomach and activate your mid back and low back muscles. Move your arms outward while raising yourself up, contracting your glutes and hamstrings. As you lift up your upper body, bring your legs up as well, contracting your glutes and hamstrings.



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

3. Rowing Movement

Stand upright with weights in both hands. Bend in your knees and hips. Bring your upper body forward and tighten your abdominal area. Pull your elbows back, just passing the upper body slightly, and then bring your arms back to the front.

Rowing Movement

Rowing Movement

Do one set of five reps in a smooth, controlled manner, contracting your core and mid-back muscles seriously at the end. The intensity can be light to moderate. This exercise strengthens your core and midback muscles.

4. Back Extensions With a Ball

Lie on your back and position the ball under your lower back. Then, arch your back up and down while keeping your hands at your sides.

Back Extensions with a Ball - back strengthening workout for women

Back Extension using a Ball

Do one set of five quick reps with a good stop at the top. Then, progress to 10 reps. The intensity is light to moderate. This exercise targets the midback, low back, and glutes areas to strengthen the back.

Give these four back strengthening workout for women 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 click here to check out the Low Back Pain Solved program!

Strong backs allow for better posture and stronger, safer lifting. Strengthening your back with simple exercises is an easy way to achieve both of these goals. Back strengthening exercises can be done at home or in the gym, and they can be done with or without weights. Weights aren’t necessary, but they can increase the intensity of these exercises. However, if you don’t have any weights, don’t worry – these workouts can still be done without them.

Work each of the three back muscle groups twice a week to see results, and don’t overdo it. Spending too long in any one position can cause injury.

Low Back Pain Solved