Do you want to have a strong and beautiful back? Try this amazing 5 minutes back workout for women at home 🔥 for a strong and beautiful back! Let’s exercise together! 🙂

My name is Anisa Glen. I am a fitness trainer and nutrition coach with a physical therapy background and today I would like to show you a great back workout.

But, consult your physician before starting any exercises to find out if you have any contraindications to exercise. Exercise according to your condition.

Always remember to warm up at the beginning and stretch the muscles at the end of your training. 

Let’s start!

You can do eight repetitions of every exercise, and perform 2-4 sets.

Remember to contract your belly muscles to support your spine.

Exercise 1

Stand tall with your feet hip-width apart. Slightly bend your knees. Bend your hips. Chest facing the floor. Keep your spine straight. Slightly bend your elbows.

Look at the mat below you.

Reach your arms to the sides.

Exercise 2 of the back workout

Reach elbows to your sides, bending your arms to ninety degrees.

Exercise 3

Pull your arms toward the ceiling, bending the elbows to ninety degrees. Keep your arms close to your body.

Back workout with weights

The same exercises we can do with weights or water bottles. However, if you do not want to make it more intense, then you can repeat the same exercises with just bodyweight.

Remember to keep your wrists straight when you hold your weights to protect your joints.

Exercise 1 with weights

Reach your arms to the side with your weights.

Exercise 2 with bottles of the back workout

Bend your elbows to ninety degrees.

Exercise 3 with weights

Pull your arms toward the ceiling, and bend your elbows to ninety degrees. Keep your arms close to your body.

Back exercises in lying position

Exercise 4 of the back workout

Lay face down. Put your hands straight in front of you and your legs straight behind you. Look at the mat below your head.

Reach arms and legs off the floor.

Exercise 5 of the back workout

Bend your arms to ninety-degree on your elbows and shoulders.

Also, reach arms and legs off the floor.

Exercise 5 with weights of the back workout

You can do the same exercise with weights. Keep your wrists straight to protect your joints.

Bend elbows to ninety degrees. Look at your mat below your head.

Do you like the back workout? Which exercise was the easiest or the most difficult for you? Let me know in the comments.

IF you want to lose weight with ease watch the free training.

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