Back exercises for women

Many women seek to obtain a tight and harmonious body by following all the exercises that can achieve this, including exercises for the back area, which help in getting rid of the fat and sagging that occurs there, which is difficult to get rid of by following a suitable diet only. Below are some back exercises for women that help achieve this goal.

push up

Take a push-up position, resting on the palms of the hands, extending the arms fully, resting on the knees with the feet raised up, and interlacing them with each other.
Gradually lower the body downward, bending the elbows until the arms are at shoulder length, and keeping the body raised off the ground.
Gradually raise the body back by fully extending the arms and straightening the elbows.

Weight lifting exercise

A weight is placed in both hands so that its weight is not less than 1.5 kg.
Stand up straight with your back well stretched.
Extend the arms at body level, with the elbows together, the hands and weight directed at the same level as the chest, and the elbows remaining in place on either side of the body.
The exercise begins by gradually extending the arms fully upward, then returning them to the previous position gradually, with the hands returning to the same level as the shoulders.
Re-raise and then lower as successively as possible.

Side flutter exercise

Stand with your back bent forward, knees slightly bent and your buttocks pushed back.
Hold a weight in both hands, extending the arms straight, until they are at the same level as the knees.
Gradually raise the arms sideways and upwards, until they are at one length with both shoulders.
Gradually lower the shoulders back down, until they return to the same level as the knees.
Repeat the side flap several times according to the body's endurance.

Back stretching exercise

Stand up straight, with both hands placed at the midpoint behind the back.
Bend the back slightly forward and then backward.
Bend the back slightly straight towards the right side and then the left side.
Continue to bend the back in the four directions consecutively for the longest possible period of time.

Lower back raise exercise

Lie on the floor, with both hands on the chest, and raise the legs straight up.
Raise the back, buttocks, and lower back off the ground very slowly, then bring them back down, keeping the legs extended upward.
Re-upload as much as possible.