Best Back Workouts With Bodyweight For Women

The Superman exercise strengthens your lower back, glutes, and upper back. You lie on your stomach and lift your arms and legs off the ground together to engage these muscles.

How to do it

1. Lie face down with your arms stretched out above your head and legs straight.
2. Tighten your core by breathing into your belly and activating your abs.
3. Lift your arms and legs a few inches off the ground together, keeping your ears between your biceps.
4. Hold for a moment, then lower your arms and legs back down.

The Superman Hold is a great exercise for strengthening your lower back and improving core stability. You lie on your stomach and lift your arms, chest, and legs off the ground, holding the position to build endurance.

How to do it

1. Lie flat on your stomach with your elbows bent at 90 degrees.
2. Lift your arms, chest, and legs off the floor.
3. Hold this position for the specified time.

The Superman with Scaption is a back exercise that strengthens your lower and upper back muscles. You'll lift your arms, chest, and legs off the ground while moving your arms to enhance the workout.

How to do it

1. Lie flat on your stomach with your elbows bent at 90 degrees.
2. Lift your arms, chest, and legs off the floor.
3. Hold this position while moving your arms forward and squeezing your shoulder blades together.

The Alternating Superman is an exercise that strengthens the lower back, glutes, and core by lifting opposite arms and legs. It helps improve balance, coordination, and posture while engaging stabilizing muscles.

How to do it

1. Lie face down on the floor with arms extended in front and legs straight behind you.
2. Lift one arm and the opposite leg up while tightening your back and glutes.
3. Hold for a moment, then lower your arm and leg back down.
4. Switch sides and repeat for the desired number of repetitions.

Prone Y's are a simple exercise for strengthening the upper back and shoulders. By lying on your stomach and lifting your arms in a Y shape, you can improve your posture and shoulder stability, helping to prevent injuries.

How to do it

1. Lie face down on a mat or the floor.
2. Extend your arms at a 45-degree angle to form a 'Y'.
3. Keep your palms flat on the ground.
4. Lift your arms off the ground using your back muscles.
5. Engage your core and keep your arms straight.
6. Hold the position briefly, then lower your arms back down.

Prone T's is an exercise that strengthens the muscles between your shoulder blades and the back of your shoulders. By lying face down and raising your arms to the side, you can improve shoulder stability and posture while targeting the upper back.

How to do it

1. Lie face down on a mat or the ground.
2. Extend your arms straight out to the sides with palms down in a 'T' position.
3. Engage your back muscles and lift your arms off the ground.
4. Keep your core tight and arms straight while holding the position briefly.
5. Lower your arms back to the ground.
6. Repeat the exercise.

Prone I's are a simple exercise to strengthen the upper back, especially the lower trapezius muscles. By lying face down and lifting your arms overhead to form an 'I', you can improve your posture and shoulder stability.

How to do it

1. Lie face down on a mat.
2. Extend your arms straight overhead with palms on the ground, looking like an 'I'.
3. Lift your arms off the ground by squeezing your back muscles.
4. Keep your core tight and arms straight.
5. Hold for a moment, then lower your arms back down.
6. Repeat the exercise.

Bridge Side to Side is a modified bridge exercise that adds side movement. It mainly works your glutes and core while also improving hip stability by engaging stabilizing muscles.

How to do it

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your hands on the ground beside your head, fingers towards your shoulders.
3. Lift your hips up by squeezing your back, glutes, and shoulders.
4. Stabilize your position and start in the bridge pose.
5. Move your hands to one side while keeping your feet on the floor.
6. When you reach your limit, return to center and move to the other side.
7. One full side-to-side movement is one repetition.

Bridge Up Up Down Down is an exercise that strengthens your glutes, hamstrings, and core while improving stability. You start in a bridge position and move your arms up and down to engage your core more effectively.

How to do it

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your hands by your ears with fingers pointing toward your shoulders.
3. Lift your hips to create a bridge position, tightening your glutes and core.
4. Raise one hand off the ground and lower onto that forearm, keeping your balance with your core.
5. Repeat with the other hand, moving onto your second forearm to maintain the bridge.
6. Switch back by raising your first forearm and placing your hand down, then replace the second forearm with your hand.
7. Continue this alternating motion until your set is complete, then lower back down.

The Australian Crawl is a basic exercise that helps strengthen your back using just your body weight. It's suitable for beginners and requires little space, making it a great way to improve your pulling strength safely.

How to do it

1. Lie face down on the floor or mat.
2. Engage your core, keeping your back straight and chest lifted.
3. Raise your chest and legs off the ground.
4. Kick your legs up and down, keeping your feet a few inches off the ground.
5. Alternate reaching one arm forward while pulling the other arm back, simulating freestyle swimming.
6. Continue this movement for the set time.