When working out, its important to work the back body - meaning all the muscles that are located on the posterior part of the body. It is actually true that strengthening these muscles in the back of the body will help improve posture, get you better abs, and help you stay injury free.
However, the back body and specifically certain muscles in the back tend to be underutilized in most people, giving people a hunched over posture.
The following back body exercises have helped me tremendously. They have not only helped me improve posture but also have kept my muscles proportionate so that I am not using the same muscles over and over (which is a habit a lot of people can get into and not even know it).
Here my top 4 favorite "back body" exercises...
1) Rows. There are many variations of rows but they are movements that involve pulling your arms back with weight, which works for your back body. Whether performing renegade rows, standing rows, seated rows or bent leg rows, you are using your back body. Or at least you should be. Next time you do rows, think about bringing your shoulder blades together and keeping your shoulders down and back. This will help engage your lats and lower traps as well as rhomboids.
2) Planks. My preferred plank position for a great back body workout is on my elbows with my legs pressed together. Here I can really engage my glute muscles, obliques, rhomboids, traps and erector spinae. Due to the engagement of these muscles, not only is the back getting stronger but the entire core, including the abdominals.
3) Squats. These can be done with or without weights. By using weights, you can add some more intensity to the move. It should be noted, however, that if you do not know proper squat form that you don't use any weights. By having to keep your torso and chest upright while squatting, you are working your back muscles in addition to your glutes and hamstrings.
4) Bear crawls. Similar to rows but much more core intensive. Bear crawls are a move than can be done with or without kettlebells. Bear crawls are done in a high plank position, keeping arms, legs and hips straight and crawling forward. By keeping everything straight, you are forcing the core to engage to the max. Its also important to note that your rear end should stay down on this one - if its sticking up then you aren't using your core. The muscles engaged on this exercises are the lats, obliques, traps, rhomboids and glutes.
Stay tuned for upcoming videos on proper form for some of the exercises listed above.
Thanks for looking at my blog!
Marie and Sharon Nelson are the owners of Total Body Power. In this blog they impart their expertise, insight and experiences with all aspects health-related. Feel free to comment on this blog or contact them directly: MarieNeslon01@gmail.com and Sharon.Nelson08@gmail.com