NO EQUIPMENT EXERCISES TO STRENGTHEN BACK MUSCLES!

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Isometric exercises that can help strengthen the muscles in your back. Isometric exercises involve contracting your muscles without actually moving them. This type of exercise can be helpful for strengthening and stabilizing your back muscles.

Here are some isometric exercises that you can try to strengthen your back muscles:

  1. Plank: This exercise strengthens the entire back as well as the core muscles. To do a plank, start in a push-up position with your hands directly under your shoulders and your body in a straight line from head to toe. Hold this position for as long as you can.

  2. Superman hold: This exercise targets the muscles in your lower back. To do a superman hold, lie face down on the ground with your arms and legs extended. Lift your arms, chest, and legs off the ground at the same time and hold for as long as you can.

  3. Wall sit: This exercise targets the muscles in your lower back, as well as your glutes and quads. To do a wall sit, stand with your back against a wall and slide down until your thighs are parallel to the ground. Hold this position for as long as you can.

  4. Bridge hold: This exercise targets the muscles in your upper and lower back as well as your glutes. To do a bridge hold, lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground and hold this position for as long as you can.

Remember to start with short holds and gradually increase the duration as your strength improves. It is also important to maintain proper form throughout each exercise to avoid injury.

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