1. Starting Low
To get a stronger back without any equipment, you must learn to use the weight of your own body to train and build the muscles. Starting with the lower back, lay face up on a comfortable surface with your knees bent and feet flat on the floor. Allow your arms to rest comfortably at your sides and take a deep breath in. As you exhale, push into your feet and lift your hips to create a straight line from chin to knees. Hold the lift for 30 to 60 seconds, allowing your weight to drop into your shoulders. For an even deeper low back exercise, straighten your right leg and flex the foot, pulling your toes in towards your body. Lift the leg as high as you can without sacrificing your posture and then slowly lower. Repeat with the left leg and then continue alternating leg lifts as you continue to lift from the hips.
2. Middle of the Road
To strengthen the mid back without equipment, roll over so that you are face down and place your hands at shoulder level. Keep your elbows into your body and your legs together. Inhale deeply and as you exhale, push into your hands, lifting your upper body as high as you can while keeping your legs relaxed. Turn your chin up to the ceiling and hold the position for 3 to 5 deep breaths. As you inhale, relax slowly to the ground and turn one cheek to the floor. Rest for a moment and then repeat the pose, completing 3 to 5 mid back lifts before continuing with other your back exercises.
3. Moving On Up
While it can be a challenge to strengthen the upper back without equipment, it is not impossible. Sit upright with your legs together and extended in front of you. Point your toes and lift up through the spine as you place your hands about a foot behind your body with fingers pointing in towards you. Take a deep breath in and as you exhale, lean back into your hands, drop your head and chin back and lift your hips to create a straight line from chest to toes. Your arms should be straight and extended directly below your shoulder and your feet should be flat on the ground. Hold this position for 15 to 30 seconds and then gently lower your hips as you inhale, lifting your head last. Repeat 2 or 3 times.
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