4 Ways to build back muscles without the need for pain

Not only your abs and arms, having a muscular back will also improve your appearance and make you more confident. Most people build their back muscles in the gym. In fact, there are many simple movements you can do at home. As long as it is routine and consistent, you don't need to spend a lot of money to build your back muscles. Here's how to do it.

Simple exercises to build back muscles at home

1. Superman

Lie on your stomach with your arms and legs straight.
Make sure that the palms of your hands and the tops of your feet are facing downwards.
Slowly raise your arms and legs off the floor. Keep your arms and legs straight while your core muscles don't move. You can imagine Superman, his body stretched out as he flies.
Hold this position for 15-30 seconds.
Then slowly lower your arms and legs back to the floor.
Do three repetitions maintaining this position.

2. Cobra snake

Position yourself lying on your stomach on the floor.
Stretch your straight leg back with the top of your foot facing down.
Tighten your pelvic floor and lock your stomach.
Slowly lift your shoulders up with your hands to help maintain the position.
Bring your chest forward. Inhale as you lift your body up.
Hold this position for 15-30 seconds.
Slowly lower your body back to the floor, exhaling.
Do about 10 repetitions.
As with all exercises, try to push yourself to hold them a few seconds longer each time.

3. Wall sit

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Start by standing about half a meter from the wall with your back to the wall.
Slide your back down and against the wall until your legs are bent at a 90 degree angle.
Keep your shoulders, upper back, and back of your head straight against the wall.
Your feet should be flat on the ground with equal weight.
Hold for up to 30 seconds (time can be extended according to ability).
Slowly raise your body upward with your back still against the wall until you are back in an upright position, then repeat the movement five times.

4. Hip hinge

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Get into an upright position with your feet slightly wider than your shoulders.
Place your hands on your hips.
Pull your shoulders back slightly to tighten your back muscles.
Slowly bend at the waist and bend forward. Make sure your shoulders are level with your hips when bending forward.
Bend forward until you are parallel to the floor, then slowly return to the starting position.
Make sure you do this in slow motion while your abdominal muscles contract.
Start by trying out a set to make sure it is not too hard on your back. Gradually increase the exercise to three sets, 10-15 repetitions each.

Be careful when doing this exercise, don't bend your back. These mistakes will not only prevent you from exercising your back muscles, but may also injure your spine.