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You can do ab exercises all day, but if you want a strong core, you need to work your back, too. People confuse the core with abs, but in truth your abdominal muscles are just a part of the bigger picture: your core starts at your shoulders and ends at your hips, front and back, and all the way around.
If you overwork your abs without building up your back, you have created a muscle imbalance and become more prone to pain and injury. To help you work all of your upper body, try these 10 back exercises. The best part is you can do them at home with nothing more than a pair of hand weights.
Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly hinge forward from your hip joint, and lower the weights as far as possible keeping your back straight and belly engaged.
Squeeze your glutes to slowly pull yourself up, tracking the weights along your leg line. Be sure not to use your back or round your spine.
Stand with your feet hip-distance apart, shoulders over hips, with a dumbbell in each hand, palms facing inward.
Roll your shoulders back and down so that your shoulder blades stay flush during the movement.
Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the each side.
Slowly lower them to the starting position. This counts as one rep.
Complete two to three sets of 10 to 12 reps.
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3Bent-Over Rows
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Bent-over rows activate several muscle groups, including chest, triceps, and upper and mid-back. The key to this movement is a flat back and a slow controlled movement, forward and backward.
Lean forward, bend at the knees, and push your hips back until you have a flat back with most of the weight between the balls of your feet and your heels.
Straighten your arms in front of you towards the floor.
Pull the dumbbells straight back to your chest, keeping your elbows tight to the chest wall, and finishing with your shoulder blades coming together in the back.
Avoid arching your back by engaging your abs and slightly tucking your tailbone down.
Return the weights back to the starting position to complete one rep.
High planks are the mother of all strength-building moves. They require all muscular elements of the body to fire in order to hold a perfect form. The key to this move is arching up through your shoulder blades as you press down into your hands.
Begin in tabletop position.
Keep your palms planted, fingers spread wide, and lift off your knees to balance on your toes with your feet hip-width.
Shift your weight forward so that your shoulders are directly above your hands.
Tighten your belly and lower your hips by squeezing your glutes, bringing your back into a long straight line from the top of your head to your heels.
Hold for 30-60 seconds.
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5Side Planks
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Side planks are a huge task for your shoulders, back, and obliques. Beginning with a bent elbow and building up endurance is the best way to get into the fully extended arm version. As long as you keep your underside in a long straight line, you'll get the benefit of this move.
Lay on your right side and prop yourself up on your right elbow.
Make sure your elbow is directly underneath your shoulder.
Stack your left foot on top of your right foot and lift your hips off the ground until you are in a long straight line.
Keep your right glute and your right side engaged to keep your hips lifted.
Hold for 30-60 seconds, then repeat on the other side.
Locust pose can be a lot if your low back is not accustomed to the work. Try the move with your feet grounded until you build endurance, and then lift your feet gently when you feel ready. When your back is strong enough, try extending your arms out in front of you for a big challenge.
Lie down on a mat on your belly, with your thighs pressed together.
Place your arms by your sides so your palms are facing up.
As you inhale, lift your legs, head, and upper body off the floor.
Your hands can remain on the floor for support.
Extend the crown of your head away from your toes, gazing up with soft eyes, lengthening as much as you can through your spine.
Stay for five breaths, and then release back to the mat.
