BEFORE STARTING ANY EXERCISE REGIMEN, CONSULT YOUR DOCTOR FIRST. YOU MAY HAVE A HEALTH CONDITION THAT CAN CAUSE CERTAIN TYPES OF PHYSICAL ACTIVITY TO BE DANGEROUS SO ALWAYS CONSULT YOUR CLINICIAN BEFORE CHANGING DIET OR EXERCISE REGIMENS. 

Back exercises for at home
Strong back muscles are also important for good posture, a strong core, and a reduced chance of back pain. When back and abdominal muscles are not in balance, this can also cause back and shoulder complaints due to overload. Therefore, we cannot repeat often enough how important it is to build up as a novice athlete and not progress too quickly. Overloading muscles or improperly performing movements only causes more problems. The below back exercises for home are easy to do in the living room or bedroom.

Suspended row
A suspension trainer is required for this exercise.
Start with your face towards the anchor and grab the handles with your palms towards each other. Stand close to the door so that you can hang back with outstretched arms. By keeping your back straight and in line with your legs throughout the exercise, you ensure that you only tackle the functional and active muscles. When you hang back you start the exercise by pulling your chest up towards your hands and bring your shoulder blades together. Hold it for a few seconds and then return to the starting position.  

Depending on your strength and experience you start with 10-20 reps per set. Keep 45 seconds between sets and start with 3 sets. First, make sure that you have the movement well under control before you start to increase the repetitions and sets. 

Yoga Poses 

There are many yoga poses, here is one example. Begin the exercise on your knees and both hands on the abdominal wheel. Sit on your feet, leaning slightly forward and with an active and straight back. Then roll slowly and as far as possible with the Ab Wheel forward. Maintain a straight back during the entire exercise. Now you slowly roll back to the starting position. Start with 5-10 repetitions per set and watch the position of your back. Start with 3 sets and pause 45 seconds between sets. 

Certainly, because this exercise requires a lot of your coordination and balance, it is important that you only scale the repetitions and sets when you have enough power to execute the exercise correctly.

Kettlebell shelf row
Put the kettlebell in front of you and start, in a plank position, with your right shoulder above the kettlebell. Grab the handle of the kettlebell with your right hand and lift the weight to your chest. At the same time, rotate the air with your right shoulder and place the right shoulder in line with your left hand and shoulder. Pay attention to the posture of your back and tighten your abdominal muscles. Start with 5 repetitions per side, take 45 seconds pause and perform 3 sets.

A conclusion to the training plan with fitness exercises for the home – 
As you have noticed, a gym membership is absolutely not required for a well-trained, toned body. Many exercises can be performed without proper equipment and only with your own bodyweight (saying: Bodyweight Training) at home.

It is only important that you do your training regularly. In the gym and at home, the ultimate thing is: dedication! Your body and your health will thank you. 

*The author of this blog is not a medical professional and this article does not contain professional medical advice. This blog is not intended to substitute for medical advice, treatment, or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of the contents of this article. If you think you may have a medical emergency, call 911 immediately.