Good back exercises you can do using your body weightGood back exercises using only your body weight.


Start: Get down on your hands and knees. Keeping your back flat.

Finish: Take a deep breath, allowing your belly to pooch out. Then forcibly exhale and round your back like an angry cat as you lift your navel up toward your spine. When you can exhale no more, keep your back rounded and your navel in as you purse your lips and take shallow breaths through your nose for several seconds. That's  1 repetition; it should take 20 to 30 seconds. Inhale as you flatten your back to the starting position.

Prone Superman

Start: Lie facedown with your legs straight and your arms stretched straight in front of you, with your hands on the floor.

Finish: Lift your arms, head, chest, and lower legs off the floor simultaneously. Hold this position for 1 to 5 seconds, keeping your head and neck at the same height as your shoulders throughout the movement. Return to the starting position.

Back Extension

Start: Lie with your abs and chest on the ball, your back rounded, and your legs straight behind you, braced against the base of a wall. Fold your arms across the ball.

Finish: Uncoil your torso and lift your chest a couple of inches off the ball.

Bird Dog

Start: Start on all fours, with your knees and toes on the floor and your palms facedown in front of you.

Finish: Pull in your abs, then straighten one arm and the opposite leg, extending both limbs parallel to the floor while keeping your torso and hips in a straight line. Hold for 1 to 5 seconds, then lower your working limbs and repeat with the opposite arm and leg. That's 1 rep.

Pull Up

Grip bar with hands slightly wider than shoulder width. Keep body in good alignment (abs tight, chest up, back straight). Squeeze down (depress) shoulder blades using a controlled motion, pull body up by drawing chest to the bar, keeping elbows down toward sides and forearms in line with body. Contract lat muscles fully without compromising form. While maintaining the controlled motion, return body to starting position. Do not allow body to swing. Do not allow muscles to relax before next repetition.