Back Workout at Home for Ladies in Dubai: 5 Exercises for a Stronger Back
Did you know that women in Dubai are also encouraged to stay fit? There are many physical fitness options for females in Dubai, yet back workouts are quite often neglected. It is important for females to stay strong and fit, especially when it comes to their back muscles. Toning up your back can improve your overall appearance and health, as well as reduce pain due to back strain. Here are five exercises designed to target your back muscles, helping you to stay fit while in Dubai.
1. Clamshells
Clamshells are a great exercise that can be done while lying on your side. You will need to lie on your side with your knees bent at 90 degrees and your feet stabilized. Now you can lift the top knee away from the bottom knee, keeping your feet in contact with each other throughout the exercise. Aim for 10-12 reps before switching sides. This exercise is excellent for activating the muscles of the lower back.
2. Pull-Ups
Pull-Ups are an excellent exercise to target your upper back. While you can use a pull-up bar, you can also use playground equipment such as swings and monkey bars. While hanging from the bar, pull yourself up so that your chin goes above the bar. Lower yourself slowly and aim for 10-15 reps per set. If you need help, you can use a resistance band looped around the bar.
3. Single Arm Bent-Over Rows
This exercise will help you to work your middle back and increase upper body strength. You will need to stand in a straight position with your feet hip-distance, and then bend your knees slightly. Hold a dumbbell in one hand and keep the other hand at your hip. Now, you should pull the dumbbell behind you as closely as you can while squeezing your shoulder blade. Aim for 8-10 reps per set and repeat the same on the other hand!
4. Swimmers
Swimmers are an extension of the clamshell exercise and are excellent for working the lower and middle back muscles. Lie down on your stomach, with your arms and legs extended out to the side. Begin the movement by raising your arms and legs off the floor and bringing them closer in towards your body. Make sure you keep your neck in neutral position throughout the exercise. Aim for 10-12 reps before switching sides.
5. Supermans/T-Raise
These are great exercises for strengthening your entire back and can be done while lying on your stomach. To do the T-Raise, extend your arms out by your sides and raise your upper body and both legs off the floor. Hold the pose for a few seconds and then lower yourself. For the Superman, simply raise just your arms and legs off the floor and hold the pose. Aim for 10-12 reps per set of both movements.
These five exercises are excellent for activating your back muscles and strengthening them. However, if you want to optimize your results, it is best to get personalized advice from a professional. MYFitApe, a personal training platform based in Dubai, offers personal training services, both in person and online. Their certified trainers can create custom-made programs based on your fitness goals, providing you with the best guidance for achieving the body you desire.
Can women who have chronic back conditions benefit from these exercises?
Yes, women who have chronic back conditions can absolutely benefit from exercises. However, as with any activity, it is important to consult with a physician before beginning an exercise regimen. A physician can assess the condition and recommend appropriate exercises, as well as provide advice on ways to maximize the benefit from the exercises, taking into account the current condition of the back. Additionally, a qualified physical therapist can develop an individualized program that is tailored specifically to the needs of the patient.What types of equipment are required to do these exercises at home?
The type of equipment required for exercises at home can vary greatly depending on the types of exercises you wish to do. For basic bodyweight exercises such as push-ups, sit-ups, and squats, you will generally not need any equipment.However, if you want to focus on more advanced exercises such as barbell lifts, pull-ups, or dips, you will need a few pieces of equipment such as a barbell, plates, and/or a pull-up bar. You may also need a few other pieces of equipment such as a stability ball, a bench, a Swiss ball, and bands, depending on the type of exercises you want to do.
For strength training exercises, free weights such as dumbbells and kettlebells are recommended. Yoga and Pilates may require a yoga mat, weights, and resistance bands. Cardio exercise might require a treadmill or elliptical machine.
Overall, the type of equipment you need for exercises at home will depend on the types of exercises you want to do.
