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Best Back Exercises For Women

Are you looking for the best back exercises for women? Then you came to the right place! It is extremely important to exercise in general. However, it is also important to remember that your back is what holds your body up throughout the whole day. It is your support and structure. Without it, we would not be able to walk, lift, and many other things. That’s why you need the best back exercises for women!

However, is there a difference between the female back and that of a male? There is actually no difference, so you could also do any back exercises. Where they differ is solely which muscles to train, as women may have a different idea of aesthetics. However, that is solely up to you!

Taking care of your body should be of highest priority. And the back is no exception! Let us have a more detailed look at why you should exercise your back before we get into the best back exercises for women!

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Why should you exercise your back?

Your back is your support

Not taking care of your back and spine can have severe negative consequences for your body. Not having a strong back means that your muscles are not prepared to prevent rounded shoulders. This, in turn, will cause neck and shoulder pain. In addition, it may also look like you are lacking confidence. Non-verbal communication is an essential part of the interaction between us humans!

If your lower and middle back muscles are not strong, you may also find yourself having pain there. Making sure that these muscles are strong will develop support for your pelvis and spine. Every physical activity you do will then be safer and more stable. Regardless if you are running, bench pressing, picking up something you dropped or moving furniture at home!

Balance is key

In order to be a fully functional human being, your body needs to be in balance. Training your back does a great deal in this case. For example, if you only train the muscles on your front side, it will come at the expense of your back. This may lead to further pain or even injuries!

Aesthetics

Some decide to only train the muscles they can see in the mirror. Mostly, these are the ones on the front side of your body which you can flex. However, your posture and stance say a lot about you as well. It may be more subconscious but non-verbal communication indicates a lot about one’s confidence.

Especially those who wish to have broad shoulders need to train their back muscles properly. This will ensure the V-shaped torso also has the support it needs!

The importance of posture

Posture refers to positioning and alignment of your upper body against gravity. Against popular belief, posture is not only important when you stand up or sit. Good posture while you lie down, such as when you sleep, is just as important. Remember, gravity is always present - regardless of what position we find ourselves in! This is where the best back exercises for women play a key role!

Good posture has many benefits. Regardless if it is the female back or that of a male! Firstly, it also shows a better and more confident image of yourself. This is very similar to the above point we made with the back muscles. In fact, good posture also has an effect on your own mood and frame of mind. People who are happy tend to have a straight and upright posture, whilst those who are unhappy cramp up with pain.

Breathing also comes much easier if you have good posture. Being in a more slouching and comfortable position presses our muscles against our lungs. This makes it often more difficult to breathe.

Another benefit of good posture is that it improves circulation and digestion. The internal organs will be able to take their natural position without any compression. Very similar to the case of the lungs above! Many have complained about digestive problems and acid reflux, as well as hernias and constipation due to bad posture.

The obvious benefit of good posture is also the fact that it helps your muscles and joints. They work together and help each other. Good posture brings good muscles and joints - and vice versa!

Finally, good posture makes sure that you have a healthy spine. Your spine is the main support column of your body! Especially as you age, it is important to have a healthy spine, since back problems increase usually with age.

It is not for nothing that our parents always told us to sit up straight at the table! If you have not taken care of your back until now, you should definitely read on and add the best back exercises for women into your daily routine!

The importance of posture

Posture refers to positioning and alignment of your upper body against gravity. Against popular belief, posture is not only important when you stand up or sit. Good posture while you lie down, such as when you sleep, is just as important. Remember, gravity is always present - regardless of what position we find ourselves in! This is where the best back exercises for women play a key role!

Good posture has many benefits. Regardless if it is the female back or that of a male! Firstly, it also shows a better and more confident image of yourself. This is very similar to the above point we made with the back muscles. In fact, good posture also has an effect on your own mood and frame of mind. People who are happy tend to have a straight and upright posture, whilst those who are unhappy cramp up with pain.

Breathing also comes much easier if you have good posture. Being in a more slouching and comfortable position presses our muscles against our lungs. This makes it often more difficult to breathe.

Another benefit of good posture is that it improves circulation and digestion. The internal organs will be able to take their natural position without any compression. Very similar to the case of the lungs above! Many have complained about digestive problems and acid reflux, as well as hernias and constipation due to bad posture.

The obvious benefit of good posture is also the fact that it helps your muscles and joints. They work together and help each other. Good posture brings good muscles and joints - and vice versa!

Finally, good posture makes sure that you have a healthy spine. Your spine is the main support column of your body! Especially as you age, it is important to have a healthy spine, since back problems increase usually with age.

It is not for nothing that our parents always told us to sit up straight at the table! If you have not taken care of your back until now, you should definitely read on and add the best back exercises for women into your daily routine!

The right mattress and pillow makes the difference

Apart from the best back exercises for women, other factors also play an important role for your health.

The right mattress should give your whole body the rest that it needs. As mentioned above, many believe that posture only concerns itself during the times when we are awake. Usually, people think it is only important when you are standing or sitting - basically while you are active. However, good posture while you lie down, and especially while you are sleeping, is just as important.

Here the right mattress plays a key role. The reason for this is that we spend at least a third of our lifetime on the mattress. If you have a bad mattress, you will not allow your body to rejuvenate the way it should. In the worst case, you will even make it worse than it already is!

The right mattress should have optimal pressure relief, be soft and yet supportive at the same time. In addition, it should also allow for optimal blood circulation.

However, the pillow also plays a key role here. This is because the pillow is essentially the mattress for your neck and shoulders! The same needs apply to your pillow as to your mattress.

Ergonomics

Have you heard of the term ergonomics? You may have heard this term in the context of the office or your car. However, the latest trend is also ergonomic bedding products.

What ergonomics means is that the product should be designed and produced in a way that it should suit you rather than the other way around. In the past, many products were designed in a way that the customer should basically get used it. The economic approach makes sure that the product is perfect for each individual customer as it adapts to the specific needs.

For example, an ergonomic mattress ensures that it fits your individual and unique body shape, weight, and so on. Without an ergonomic mattress, you essentially accelerate the ageing process of your body. Buying a non-ergonomic mattress will come at the expense of your body not getting the rest it needs and deserves.

Remember that health prevention is much more important than finding a cure for when you are already ill. Especially as we age, we should always make sure to maintain and preserve our bodies to the fullest. After all, we only have one body!

Vita Talalay latex

Vita Talalay latex mattresses and latex pillows are perfect for maintaining a healthy back and posture. The reason for this is that they are fully ergonomic.

Vita Talalay latex mattresses are soft and supportive at the same time. In addition, the low hysteresis and resilience of the product also make it unique. No other comfort material in the industry has been able to combine all three aspects as this is usually considered a paradox in the industry.

Low hysteresis allows you to move around freely in your sleep without wasting energy. High resilience means that the pure natural comfort material will always bounce back to its original shape. This is the support that you need for your healthy back.

The optimal support for your spine provided by Vita Talalay latex mattresses is unsurpassed. If you would like to know more about the benefits of Vita Talalay latex products, simply click here!

Best back exercises for women

Before we get to the best back exercises for women, we would like to remind you to warm up and stretch before you begin. This will prevent your body from pains and possible injuries after your workout. It is always important to slowly increase the intensity of your workout rather than directly go full throttle!

We also have a great article talking about pre workout routines for women right here!

Most of the following best back exercises for women do require equipment. At best, you can do these exercises from a gym. However, most of the equipment can also be purchased for at home! The reason is that the bodyweight back exercises are not as effective. We advise to use some weights instead of doing bodyweight back exercises!

Now, let us get to the best lower back exercises for women. After that, we will look at those for the upper back muscles!

Lower back exercises for women

Best back exercises for women: The pull up

These are one of the most effective ways to train your lower back! This is one of the best back exercises for women which needs equipment. You will need a pull up bar!

  • Hold on to the top of the pull up bar. Keep your arms wide apart! Also, make sure that you have an overhand grip!
  • Make sure that your legs are straight and that your feet are together.
  • Now, flex your elbows and pull your body up to the point where your chin is slightly higher than the bar. While doing so, make sure to use your lower back muscles and not only your arms!
  • Lower yourself back down to your initial position.
  • Repeat as many times as you can!
  • Lie down on your upper back on a weigh bench. Make sure that your back is flat and at the centre of the weight bench.
  • Bend your knees at a 90 degree angle and keep your feet flat on the floor.
  • Stretch your arms straight above you while keeping them aligned with your shoulders. Do so while holding the barbell!
  • Move your arms back slowly until they are aligned with your upper body.
  • Go back to your starting position slowly.
  • Repeat as many times as you can!
  • At a high pull machine, begin by sitting. Your back has to be straight and hold on to the cable in front of you.
  • Your hands should be together while your arms are fully stretched out.
  • Pull the cable with the weights towards your chest.
  • Extend your arms slowly back to the initial position.
  • Repeat as many times as you can!

Best back exercises for women: Pullover with a barbell

As the name already states, this best back exercises for women needs a barbell!

Best back exercises for women: Cables and pulldown

For this best back exercises for women, you will need a cable!

Best exercises for upper back muscles

Best back exercises for women: Single-arm overhead squat with a dumbbell

This best back exercises for women requires two dumbbells!

  • Hold a dumbbell in each hand. However, one dumbbell should weigh double of the other. For example, if you have a dumbbell in your left hand weighing 1kg, the other should weigh 2 kg!
  • You should stand with your feet a shoulder-width apart. Your toes should be facing forwards!
  • Hold the lighter dumbbell over your head. Do so with your non writing hand! The heavier dumbbell should be between your legs. Always make sure to keep both arms straight!
  • Now, lower yourself while pushing your hips back until your upper thighs are parallel to the floor.
  • Hold the lighter dumbbell upwards over your shoulder and tighten the back side of your shoulder and upper back muscles. Make sure that your abs are tight as well!
  • Go back to starting position slowly.
  • Repeat as many times as you can in several sets!
  • Also, remember with this exercise to switch around the sides!
  • Hold a dumbbell in each hand and balance your weight on your left foot.
  • Bend forward with your hips and raise your right leg simultaneously. You should now have formed a T with your body! Your shoulders should be square to the floor, while your chest is parallel to it!
  • Now, put the weights below your shoulders. Remember to keep your arms straight and remain balanced.
  • Pull up the weights to your sides while keeping your shoulder square to the floor. Squeeze the shoulder blades towards each other!
  • Slowly return to your initial position.
  • Repeat as many times as you can in several sets!
  • Also remember with this exercise to switch around the sides!

Best back exercises for women: One-point row with a dumbbell

Once again, you will use two dumbbells for this best back exercises for women!

Discover the benefits of Vita Talalay's natural latex and how it can help you get the rest that your body needs... Read More

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