You don’t necessarily have to go to the gym or have a lot of equipment available at home to work on your back muscles effectively. In fact, with the seven floor exercises for your back below, you can achieve great results.
1. The Back Extension
Start by lying down on your stomach and extending your arms straight out over your head. Keep your body in a straight line. Lift your left leg and your right arm, hold for a few seconds, and slowly lower down before lifting your right leg and your left arm. Repeat as many times as you can.
2. The Pelvic Tilt
Another one of the best floor exercises for your back that focuses on the lower back is the pelvic tilt. Start by lying down on the floor with your knees bent and your arms at your sides. On your exhale, draw the abs in towards the spine, gently pressing the lower back into the floor and tilting the pelvis. Inhale, returning the pelvis to the original position.
3. Locust Pose
Start by lying on your stomach, reaching your arms down by your sides. Lift your chest off the floor as you lift your thighs off the floor. If you want, extend the arms forward for added challenge. Hold with everything lifting for a few seconds and then relax back down.
4. Sunbird Pose
Start by kneeling on the floor, keeping the wrists under the shoulders and knees under the hips for stability. Lift your left leg and point the heel back as you lift your right arm and point your hand forward. Maintain this position for a few seconds before lowering and switching sides.
5. The Bridge
Start by lying on your back with the knees bent. Push into the feet and lift your hips off the floor until you form a diagonal line from the shoulders to the knees. Hold in this position before returning to the starting position and repeating.
6. Cat-Cow Pose
Start on your hands and knees and then dip the stomach towards the floor. Lift your gaze upward and hold for a second before reversing the motion so that your chin comes to your chest and your stomach rolls up so that you are arching your back. Repeat.
7. Upward Facing Dog
Starting on your stomach, bring the hands next to the ribs and lift your torso, turning your gaze to the sky. Hold for a few seconds and return to the starting position before repeating.
If you are planning on incorporating these floor exercises for your back into your workout routine, just be sure to follow proper form.