And here\u2019s the thing\u2026 any bodyweight push, squat, lunge or ab exercise can progressively train every other muscle group in your body without equipment \u2013 except your back. Damn it.<\/p>\n
Remember, to gain muscular strength, you need significant load and tension <\/strong>in the muscle, and ultra high rep, fast work does not provide this.<\/p>\n But if you don\u2019t have significant load, how can you at least build tension without equipment?<\/p>\n Use isometrics.<\/span><\/p>\n A fast and furious pace with little rest isn\u2019t the only way to get sexy results. Slowing down your tempo and holding still can actually make your workouts more effective.<\/p>\n You can improve your technique on tough exercise positions, plus build tendon and ligament strength with isometric training.<\/p>\n So what bodyweight back exercise can you do if you have zero equipment \u2013 or if you\u2019re travelling?<\/p>\n Try these 5 beginner exercises. Be warned\u2026 It\u2019s not as easy as it looks!<\/p>\n Don\u2019t be surprised if you struggle with this initially. I remember the first time I tried it\u2026 it was the longest 30 seconds of my life.<\/p>\n While this exercise helps to develop the strength of the spinal muscles, it\u2019s also highly effective at tightening your abdominal muscles.<\/p>\n Here\u2019s how to do it \u2013 and make sure you point your thumbs up to the ceiling so that you target the back of your arms. Try 3 sets of 30 seconds, with a 30 second rest between sets.<\/p>\n Want to work every muscle on the back of your body \u2013 at the same time?<\/p>\n Of course you do.<\/p>\n This is a fun hybrid exercise that I created, that works your entire posterior chain (the fancy word for muscle groups on the back of your body).<\/p>\n Take your time, concentrate on nailing the form and make sure to hold the position for at least 5 seconds. That\u2019s the isometric part where you build tension. Do 2-3 sets of 10 reps on each leg to start with, taking a 30 seconds rest between sets.<\/p>\n If you think the plank is just a boring core exercise\u2026 wait until you try this.<\/p>\n Here\u2019s the trick to firing up your back muscles. You need to engage your lats<\/strong>, by locking your shoulders down and back.<\/p>\n So once you get into plank position on your forearms, think of pulling your elbows toward your pockets so that your chin is directly above your thumbs. Hold it for 30-45 seconds and do 2 sets.<\/p>\n Now that\u2019s how you build tension in your back\u2026 and boy, you will be drenched in sweat\u2026<\/p>\n If you sit at a computer all day, and have rounded shoulders with your head in the forward position, this might be a very challenging exercise for you\u2026<\/p>\n The hardest part is keeping your shoulder, elbows and wrists in contact with the wall as you slide your arms up and down the wall.<\/p>\n This brings your shoulder blades down and back, and you should feel a strong contraction in the muscles between your shoulders blades. Try 10-12 reps, for 3 sets with 30 seconds rest between sets.<\/p>\n No, this has nothing to do with flying or Superman Halloween costumes.<\/p>\n It\u2019s just a fantastic bodyweight exercise that can tighten up your back, shoulders, hamstrings and butt all in one big bang. Try 12-15 reps, for 3 sets with 30 seconds rest between sets.<\/p>\n It\u2019ll work you like crazy!<\/p>\n You can do any of these exercises between sets, or you can string them together for a super bodyweight back circuit.<\/p>\n Do each exercise for 30-45 seconds, with a 15 seconds rest between moves.<\/p>\n If you want a step-by-step program to tone and tighten your arms and back, then check this out:<\/p>\n1. Prone Cobra<\/strong><\/h2>\n
![\"Prone](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/11\/Prone-Cobra.png\")
<\/p>\n2. Single Leg RDL with T-Squeeze<\/strong><\/h2>\n
![\"Single](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/11\/Single-Leg-RDL-with-T-Squeeze.png\")
<\/p>\n3. Hard Style Plank<\/strong><\/h2>\n
![\"Plank\"](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/11\/Plank.png\")
<\/p>\n4. Stick Up<\/strong><\/h2>\n
![\"Stick](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/11\/Stick-Ups.png\")
<\/p>\n5. Supermans<\/strong><\/h2>\n
![\"Supermans\"](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/11\/Supermans.png\")
<\/p>\nSuper Back Circuit Challenge<\/strong><\/h2>\n