Hello all you exercise lovers how we doing?
I'm all good and loving the fact my back is behaving and I can get back into my workout routine, there are some exercises I'm staying away from just until I feel my back can take it and won't be pushed too far, like squat thrusts love um but they bend my back and stretch it in a way that its not quite ready for! It is getting there though with help from lots of stretching and gentle exercise : )
So todays Workout Wednesday is focusing on the back and my favourite way to train it using weights and just the body. I can't say enough how important it is to train the back and keep it strong, I know I suffer from a weak lower back which is why I need to concentrate on my abs and back a lot and even more so now...I don't want my lower back to become even more of a problem!
1. Back Extensions
Back extensions can be performed just using your body or you can use equipment such as a stability ball or workout bench. Adding this exercise to your routine will help to improve your posture by strengthening your lower back muscles which will keep you standing up straight. By keeping the lower back muscles strong you will decrease the risk of injury and back pain, this exercise also gives the abs a good workout when performed properly. When you lift your upper body you flex and stretch through your abs differently to when you do crunches for example, hitting them at a different angle which is great for strengthening them.
2. Pull Ups
As long as you have a bar pull ups can be done anywhere and being a compound exercise they are great for targeting lots of muscles in the upper body especially the back. You do need good upper body strength to perform pull ups but if you have access to a pull up bar machine at the gym you can do assisted pull ups which is great place to start. You can make them harder by adding weight or changing the grip on bar to give yourself more of a challenge plus they get your heart pumping which is always good! Because pull ups really work the whole back and core these will also help with your posture and keeping injuries at bay.
3. Bent Over Rows
I love to perform bent over rows with my barbell but dumbbells are great too. This is another compound exercise so your getting a great upper body workout as well as targeting the back. You can work different muscles by pulling the weight higher towards the chest (chest and upper back) or towards the mid section (middle of the back). Its very important to keep your core engaged and a good posture while doing bent over rows so if you don't have a trainer to help I would always advise using a mirror to keep an eye on your body making sure you stay injury free!
Some hate deadliest others rave about them, I am one that loves a deadlift. I can't lift masses of weight but I do like to add them to my routines because this exercise doesn't just train the back it works the entire body in one foul swoop! You need a barbell and a focused mind for this one, deadlifts target all the major muscle groups especially the core which is used to stabilise the body. Another one where posture is very important I would again suggest doing this in front of a mirror if you don't have trainer to help guide you but I would say getting someone to help you with this one is a good idea. I have seen so many people in the gym not doing this exercise right and its just plan dangerous so get some guidance!
5. TRX/Suspension Trainer Row
If you read my blog you will know I love my TRX, every exercise you perform on it uses the core so you can't use it without getting a great workout for your back but my particular favourite is the row. This exercise is great for strengthening the upper back as well as the core, shoulders and your hand grip (great for pull ups!). You can make the exercise harder by changing your foot position, the lower you go the harder the workout!
All of the above are regular offenders in my workout routines and I shall be focusing on them even more since my back obviously needs some work!
Do you remember to train your back, if so whats your favourite exercise?