The best equipment for working your back at home
Want to strengthen your back without having to go to the gym? It's entirely possible with a few simple pieces of equipment you can use at home. Here's a selection of the best accessories to effectively work all the muscles in your back, from the neck to the lower back.
The gym mat, essential for floor exercises
To comfortably perform your back strengthening exercises on the floor, a good gym mat is essential. The 90x200cm gym mat offers a non-slip and cushioning surface ideal for exercises such as back extensions or stretching. Its large size allows you to perform all movements without being limited.
The 90x200cm gym mat, perfect for floor exercises
For even more comfort, opt for the silent gym mat. Its high-density foam absorbs shocks and noise, ideal if you live in an apartment. You can do series of abs and back exercises without disturbing your neighbors.
The silent gym mat for discreet sessions
Resistance bands to effectively strengthen the back
Resistance bands are versatile accessories that are perfect for working your back at home. The RGN 3-piece glute resistance band kit offers different resistance levels to vary the intensity of your exercises. You can perform vertical pulls, rows or even face pulls to target all the muscles in your back.
Kit of 3 resistance bands to vary the intensity
To specifically target the upper back and shoulders, the NRV Resistance Bands Kit is ideal. These bands provide high resistance to effectively work the trapezius and posterior deltoids. Perfect for sculpting a V-shaped back!
The Swiss ball to strengthen the deep muscles of the back
The Swiss ball or gym ball is an excellent tool for strengthening the deep muscles of the back and improving posture. The pressure point pilates ball allows you to work on balance while stimulating the stabilizing muscles of the back. Ideal for relieving chronic lower back pain.
The pilates ball to strengthen the deep muscles of the back
For even more stability, opt for the Swiss ball support. It allows you to perform more intense exercises such as back extensions or abs without the risk of slipping. A practical accessory to vary your sessions.
Massage rollers to relieve back tension
After the effort, the comfort! Massage rollers are perfect for releasing muscle tension in the back after an intensive session. The cellulite massage roller effectively massages the entire back area thanks to its pimpled texture. Ideal for improving recovery and relieving aches and pains.
The cellulite massage roller to relieve back tension
For an even more targeted massage, massage balls are very effective. The spiked massage ball for feet helps relieve tension in the arch of the foot. A great way to indirectly relax the entire back by stimulating the reflex zones of the feet.
Back Exercise Program to Do at Home
Now that you have all the necessary equipment, here is a complete program to effectively strengthen your back at home:
Warm-up (5-10 minutes)
Start by warming up with shoulder rotations, arm circles and some gentle back stretches. Use the gym mat to comfortably perform these movements.
Strengthening circuit (3 sets of 12-15 repetitions)
- Back extensions on swiss ball
- Rowing with elastic bands
- Superman on gym mat
- Face pull with resistance bands
- Back strengthening on Swiss ball
Stretching and recovery (5-10 minutes)
Finish your session with gentle back stretches and self-massage with the roller or massage balls to promote recovery.
Perform this program 2 to 3 times per week for visible results in strengthening and flexibility of your back. Feel free to gradually increase the intensity by using stronger resistance bands or increasing the number of repetitions.
The benefits of a strong back in everyday life
Working your back regularly at home brings many daily benefits:
- Improved posture
- Reduction of chronic back pain
- Strengthening the abdominal strap
- Better overall body stability
- Injury Prevention
With the right equipment and a targeted exercise program, it is entirely possible to achieve a strong and healthy back without leaving home. Consistency is the key to lasting results. Don't hesitate to vary the exercises and equipment used to maintain your motivation in the long term.
Additional accessories for a complete session
Weight lifting gloves for a better grip
To perform your back exercises with elastic bands or the Swiss ball safely, weight training gloves are recommended. Breathable weight training gloves provide excellent grip while allowing your hands to breathe. They also protect against friction and calluses.
Breathable strength gloves for better grip
The sweatband to stay dry
During an intense back strengthening session, it is common to sweat profusely. To prevent sweat from bothering you, opt for an absorbent headband like the women's fitness headband. It effectively wicks away sweat while keeping your hair in place.
The headband to stay dry during exercise
The sweating belt to maximize results
If your goal is also to lose fat in the back and hips, a sweat belt can be interesting. The velcro sweat shorts help increase sweating locally and optimize fat loss in these targeted areas.
Sweating shorts to optimize localized fat loss
With all these complementary accessories, you now have complete equipment for effective and comfortable back strengthening sessions at home. Remember to listen to your body and progress gradually to avoid injuries. With regularity and the right tools, you will quickly obtain a strong and sculpted back!
