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Back Workout at Home for Ladies in Dubai: 5 Exercises for a Stronger Back

Back Workout at Home for Ladies in Dubai: 5 Exercises for a Stronger Back

Table of Contents

Back Workout at Home for Ladies in Dubai: 5 Exercises for a Stronger Back



Introduction



Having a strong and toned back is essential in today’s era, especially when it becomes increasingly difficult to hit the gym due to travel and career obligations. Here we will discuss 5 exercises that ladies in Dubai can do at home readily. With only bodyweight exercises, you can still see dramatic results.

Women weightlifting

Exercise #1: Superman Pose



The Superman Pose is an easy and effective strengthening exercise that can be done at home any time you wish to improve your back strength.


  • Lie facedown on a gym mat

  • Raise your arms, chest, and upper portion of your legs up simultaneously

  • Hold for about 8 seconds and slowly release to return to original position



Exercise #2: Plank



The Plank exercise is another great strengthening exercise for your back.


  • Keep your arms stretched out perpendicular to your body

  • Lift your hips and torso off the floor

  • Try to tense your abs, glutes, and back muscles while in this position

  • Hold the Plank for 15 to 30 seconds



Exercise #3: Bird Dog



The Bird Dog exercise is an effective workout for your back and core muscles as well.


  • Start on all fours, with your knees below your hips and hands below your shoulders

  • Extend your right leg behind you and your left arm forward simultaneously

  • Try to make sure that your legs and torso are parallel to the ground

  • Hold for a few seconds and then lower your limbs back to the original position



Exercise #4: Bent-Over Dumbbell Row



The Bent-Over Dumbbell Row is a great exercise for toning your back muscles. You can use a pair of light dumbbells for this exercise.


  • Hold a light dumbbell in each hand

  • Bend your knees slightly and bend forward at the waist

  • Raise the dumbbells slowly until they reach your torso area

  • Lower them back to the original position slowly



Exercise #5: Reverse Fly



The Reverse Fly exercise helps to strengthen the back and upper body. This can be done using a pair of light weights or resistance bands.


  • Kneel on your knees and lean forward, your arms should be straight and parallel to the ground

  • Lift your arms, bending your elbows slightly, and form a T shape, keeping your elbows in line with the shoulders

  • Slowly lower your arms down to the original position



Conclusion



These 5 exercises can help you strengthen your back at home. However, having a personal trainer can give you extra help in progressing towards the body you have always desired. With MYFITAPE, you can find personal trainers both online and in person in Dubai, if you need expert advice and a personalized plan tailored to your goals.

What are the 5 best back exercises for women to do at home in Dubai?

1. Push-Ups: These are a classic and effective upper-body exercise that can be completed with or without equipment such as a resistance band.



2. Bent-Over Rows: This exercise lengthens and strengthens the back muscles. This can be completed using or without weights.



3. Superman: This is an exercise that improves postural support, as well as strengthens the upper and lower back muscles.



4. Lat Pull-Downs: This exercise can be done with or without an overhead cable machine, but it’s a great way to target the back muscles.



5. Reverse Flys: This exercise helps to engage the shoulder blades and targets the back muscles. This can be done with a resistance band or light weights.

How many times a week should I do these back exercises for maximum results in Dubai?

The frequency of your back exercises depends on your current level of fitness and your goals. Generally, it is recommended to perform back exercises two to three times per week for optimal results. To ensure optimal progression and maximum results, you should gradually increase the intensity of your workout sessions and vary the exercises that you perform. Additionally, incorporating rest days into your training program is also important to ensure your muscles have time to repair and rebuild.

Is it possible to get a strong back without using weights in Dubai?

Yes, it is possible to get a strong back without using weights in Dubai, though results may be slower than if weights were used. Working on compound exercises such as push-ups, planks and rows, as well as core and stabilization exercises, can all result in a strong back. Additionally, interval training, stretching, and body-weight workouts such as burpees, squat jumps and jumping jacks, can also be included in a workout routine to build a strong back.

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