BackExercise for womenSpine

Back Strengthening Exercises for Women

back strengthening exercises for women

Exercise Details (Spine Workouts)

Body Part: Back

Target Muscle: Spine

Equipment: Exercise Mat, Medicine ball, Exercise ball

Category: Exercise for Women


If you are looking for a simple yet, effective workout for back strengthening exercises for women which allows both strengthening and stretching, here we are going to represent a dynamic exercise which includes core exercises for women and elements of yoga for static stretches as well.

You can do this exercises whenever you want to and the workout can be modified according to your fitness goals and levels.

In addition in order to preventing any type feel of back pain and back injury, it is important to start strengthening erector spinae a part of your daily routine.

Will review also a stretching exercises to relieve lower back pain.

One word of caution here is that if you are suffering from specific serious back problem, Kindly recommended to consult your doctor prior to trying these exercises.

Spine Anatomy


Lower Back Spine Functions

Mainly their are 3 main functions of back muscles:

  1. To Protect spinal cord, internal organs and nerve roots.
  2. To Provide a structural support overall body, balancing and maintaining the right posture curve.
  3. Activate flexible motion and body movement.


Spinal Lower Back Muscle Structure

There is a combined group of complex muscles harmony together to support the spinal, help hold body upright and enable the body to move and twist in different ways. Three main types of muscles:

  • Extensor: Linked spine cord in back which called erector spinae, helps hold up the spine and glutes muscles.
  • Flexor: Linked spine on front and allows flexing.
  • Oblique: Linked to the sides of spine which helps rotate movement of the spine and maintain correct posture.


Do You Need a lower Back Warm-Up and Stretching?

Stretches is a significant part of every workout of our body part. It will elevate spine works and promote it’s capable functions.

Below Warm ups will Helps in this regards:

        1. Roller Back Extension

Warm up back - Foam Roller Back Extension

       2. Toes Touch 

Warm Up Back - Touch Your Toes step 1

Warm Up Back - Touch Your Toes step 2

       3. Back Flex and Rotation

Warm up back - Rock-Back Rotation Step 1

Warm up back - Rock-Back Rotation Step 2

       4. Cat/Cow Stretch

Cat Stretches


Performing Back Strengthening Exercises for Women


Exercise # 01: Sun Salutations Sequence

(Equipment: Body Only)

Spine Workout women 1 - Sun Salutations

This is one of the effective core exercises for women.

How to perform workout Sun Salutations?

  • Stand straight and breathe out as you stretch your arms upwards and overhead.
  • Start exhaling and engaging your abs by incline your hips and start forward your chest by lowering down your upper body in bending position.
  • Your hands should touch your feet or the floor. You can also bend your knees if required.
  • Now inhale and raise your back to a parallel level with floor (set chest 90 degree with legs), and then exhale and bend upper body forward again to floor.
  • Inhale again and rise your back up straight, sweeping your arms overhead and your palms touch.


You may follow this exercise repetition for 4 – 8 times.

Exercise # 02: Stability Ball Rollouts

(Equipment: Exercise ball )

Spine Workout women 2 - Ball Rollouts

How to perform Ball Rollouts?

  • Position your hands on the ball parallel to each other.
  • Now pull your belly button towards your Spinae which will tighten up your torso.
  • Gradually roll in a ball with forward position so that your chest touches the ball.
  • Maintaining the position, pull your body back slowly by using your abdominal and arms. Be careful to not collapse when rolling forward.


Repeat this exercise 10-12 times.

Exercise # 03: Standing Cat Stretch

(Equipment: Exercise Mat)

Spine Workout women 3 - Cat Stretch Standing

How to perform Cat Stretch?

  • Take a position of a lower squat with your palms placed on your thighs and your back parallel to floor.
  • Start pulling abs inwards and round your back upwards (arch position) to the ceiling.
  • Then Lower your back down.


Repeat this exercise for 15 times.

Exercise # 04: Medicine Ball Rotations

(Equipment: Exercise Ball, Medicine Ball)

Spine Workout women 4 - Medicine Ball Rotations

The medicine ball exercise women considered enjoyable and interesting for most women.

How to perform Medicine Ball Rotations? 

  • You can start the refreshing exercise by Lie over the exercise ball with your shoulders and lower back over it.
  • Hold a light medium size medicine ball over your chest.
  • Hold your body in a straight position from hips to knees.
  • Tighten up your abs and glutes, gradually turn your body to the left side while sweeping the beneath medicine ball parallel to the floor.
  • Come back to middle center position and then repeat on the right side.


Repeat this exercise for 12 times.

Exercise # 05: Pelvic Tilt on Stability Ball

 (Equipment: Exercise Ball)

Spine Workout women 5 - Pelvic Tilt over Medicine Ball

How to perform Pelvic Tilt?

  • Lay in an inclining position over the ball with hips down, head supported by hands and feeling of stretching in abs.
  • Without rolling upon the ball, raise your hips in an upward movement and then lower down.


Repeat this exercise for 15 times.

Exercise # 06: Stability Ball Crunching

(Equipment: Exercise Ball)

Spine Workout women 6 - Ball Crunching

How to perform Ball Crunching? 

  • Lay over the ball and position your hands behind your head.
  • Lift shoulder blades off from the ball as you crunch while squeezing your abs.


Repeat this exercise for 15 times.

Exercise # 07: Glute Bridge

(Equipment: a Exercise Mat)

Glute Bridge for Women workout

How to perform Bridge? 

  • Lay on the floor with your body facing the top, knees bent and hands on the sides.
  • Gradually, raise your back off from the floor until you shape a bridge position, your body will be as in a straight line from the knees to the head.
  • Try to arch your back Spinae to as high as possible.
  • Then Lower down your Spinae slowly back on the floor.


Repeat this exercise for 12 times.

Exercise # 08: Knees to Chest

(Equipment: a Exercise Mat)

Spine Workout women 8 - Knees to Chest

How to perform Knees to Chest? 

Lay on Exercise Mat with you legs and body straight.

Pull your knees over to your chest with hands behind the knees.

Maintain tailbone position over the floor for stretching lower back. Hold this position for 15-30 seconds.

Then unlock your legs and return your body to straight position.


Repeat this exercise for 4 – 5 times.

Exercise # 09: Oblique knee drops with Medicine ball

(Equipment: a Medicine Ball)

Spine Workout women 9 - Oblique knee drops with a medicine ball

How to perform Oblique Knee Drops? 

  • Bend your knees in an upward motion and then bend sideways to 90 degrees.
  • Your shins should be parallel to the floor and your arms on the sides.
  • Place and hold a medicine ball between your knees. (however, this is optional)
  • Contract abs and start rotating torso by lowering legs on the right side bringing them to the floor level position.
  • Bring back your knees to the center position and repeat on the left side.


Repeat this exercise for 10 times.

Exercise # 10: Spinae Twist

(Equipment: a Exercise Mat or Body Only)

Spine Workout women 10 V - Spinae Twist

How to perform Spinae Twist? 

  • Lay flat on the Exercise Mat or floor with face looking up.
  • Start bending your right leg and place your right foot over the left knee.
  • Now turn to the left side slowly while taking your right hand straight in an outward position over the floor.
  • Press your left hand gently over your knee.
  • Turn your face to right side.
  • Place your right hand straight with 90 degree from your chest, palms on floor.
  • Relax in this stretch and feel in your lower back and hips. Hold in this position for 20-30 seconds.
  • Then switch to other side and repeat.


Repeat this exercise for 6-8 times.

Exercise # 11: Cobra with Legs lift

(Equipment: a Exercise Mat)

Spine Workout women 11 - Cobra with leg lift

How to perform Cobra? 

  • Lie on a prone position.
  • Place your hands next beside your chest.
  • Start squeezing your lower back to raise your chest off the floor.
  • Keep shoulders blades downwards.
  • Lift right leg off from the floor and wait for two seconds.
  • Lower down and repeat by switch to other leg.


Repeat this exercise for 14 times.

Exercise # 12: Child’s Pose

(Equipment: a Exercise Mat)

Spine Workout women 12 - Child's Pose

How to perform Child’s Pose? 

  • Start by sitting on lower legs by place your hips above your heels.
  • Place your heels outwards direction.
  • Start curve your chest forward until your head touch the floor level if possible.
  • Place your hands on the floor towards back, beside your heels. Palm toward ceiling.
  • Breathe well and relax back muscles. Hold this position for 15-30 seconds.


Repeat this exercise for 5 times.


Challenge enough to Boost your Body to Next Strength level!

There’s (lots) more! In the next article, you’ll tackle different Muscles workouts.

You will be pleased by see more results by Time.


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