Alex asked in HealthDiet & Fitness · 1 decade ago

Back Exercises Without Weights Or Other Equipment?

Hello. Does anyone know of any good back exercises for gaining muscle that do not require weights or any other equipment? Please give me the name of the exercise(s) and how to do them, along with the recommended number of sets, reps per set, and rest time between sets. Thanks.

Update:

I said back exercises, not abs, learn how to read.

26 Answers

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  • Ed
    Lv 7
    1 decade ago
    Favorite Answer

    At the ACSM's (American College of Sports Medicine) 12th-annual Health & Fitness Summit and Exposition in March, 2008, Dr. Michael Bracko stressed the importance of back exercises to keep the spine--and muscles that surround it--healthy.

    “The back is probably the most commonly injured part of the body for all people,” said Bracko. “We can help prevent back injuries through not only strengthening the back muscles themselves, but also by working muscles that surround and support the spine, such as the abdominals.”

    Here are three great exercises Dr. Bracko recommends for the back, which require no equipment whatsoever:

    1) Bird dog: Ge on your hands and knees on the floor.. Lift your right arm and opposing left leg simultaneously, holding straight, as high as you can lift each. Slowly, bring them back to the ground. Do 10 reps on each side.

    2) Front plank: Lie on the floor, flat on your stomach. Bend your arms at the elbows to support your upper body, centering the elbows under the shoulders. Lift your body off the ground, using abdominal strength and toes to hold a “bridge” position, keeping the back straight. Hold a straight back for 10 seconds.

    3) Side planks: Lie on your side, with your bottom arm centered under your shoulder. Lift your hips off the ground, and hold with a straight back for 10 seconds. Repeat on opposite side.

    Chin-ups and pull-ups are great back strengtheners as well, requiring nothing more than a horizontal branch on a tree.

    Don't forget the importance of building the muscles that support the back too, and abdominals certainly fall in this category. Weak abdominals can cause or exacerbate back problems.

    Dr. Bracko recommends that if you work a desk job, you should make sure to get up and stretch a little every hour or so. Your back will suffer in the long run if you don't; it is not easy on the back to sit still for long periods.

    Finally, don't forget to work on back flexibility too. Without flexibility, strength means very little. Click on the last link below to begin a yoga regimen. This ancient system has been tested for thousands of years, with great benefit to the backs of practitioners.

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  • 4 years ago

    Back Exercises Without Equipment

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  • 4 years ago

    Back Exercises Without Weights

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  • Anonymous
    6 years ago

    Check here a very effective sciatica natural treatment http://cure-sciatica.info

    Normally, I would not answer a question like this as my expertise is generally in medication but I had severe sciatica while I was pregnant with my 3rd child (after having had twins) and I had sciatica so bad that I was finding it difficult to walk. I tried massage therapy and physical therapy and could not take medication

    I went to the chiropractor and the pain was instantly relieved. My hips and lower back were out of alignment because I had carried twins the year before. On occasion a Doctor of Osteopathy (DO) can also work but they usually only work on one joint at a time - the chiropractor will do your whole back which works faster. Anyone who does not believe in chiropractors will tell you they are quacks - don't listen.

    I don't necessarily believe that chiropractors can cure things like diabetes but they can definitely relieve some types of back pain especially if a pinched nerve is involved which is usually the cause of sciatica.

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  • 4 years ago

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  • 5 years ago

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    RE:

    Back Exercises Without Weights Or Other Equipment?

    Hello. Does anyone know of any good back exercises for gaining muscle that do not require weights or any other equipment? Please give me the name of the exercise(s) and how to do them, along with the recommended number of sets, reps per set, and rest time between sets. Thanks.

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  • Anonymous
    6 years ago

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  • Anonymous
    6 years ago

    I cured my sciatica with this natural treatment https://tinyurl.im/stop-sciatica-now

    Normally, I would not answer a question like this as my expertise is generally in medication but I had severe sciatica while I was pregnant with my 3rd child (after having had twins) and I had sciatica so bad that I was finding it difficult to walk. I tried massage therapy and physical therapy and could not take medication

    I went to the chiropractor and the pain was instantly relieved. My hips and lower back were out of alignment because I had carried twins the year before. On occasion a Doctor of Osteopathy (DO) can also work but they usually only work on one joint at a time - the chiropractor will do your whole back which works faster. Anyone who does not believe in chiropractors will tell you they are quacks - don't listen.

    I don't necessarily believe that chiropractors can cure things like diabetes but they can definitely relieve some types of back pain especially if a pinched nerve is involved which is usually the cause of sciatica.

    • Commenter avatarLogin to reply the answers
  • 5 years ago

    A Floor Pull is a back exercise that doesn't require any equipment. You lie face down on the floor and stretch your arms out in front of yourself and plant your fists and forearms on the ground and pull or drag your body forward. You can adjust your arms to narrow, or close together or wide. You can even try pulling with one arm at a time. It amazes me how many times

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  • 4 years ago

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