back muscle workouts?

Question

What are some simple back workouts that require simple weights to no weights at all?

Mainly my genetics forcing me to be skinny and well, my spine and tailbone stick out real bad, and it gets annoying.

What can I do?

Answer 1

One of the very best workouts for the back actually requires no weights at all. Chin ups or pull ups are one of the best exercises period, and all they require is a stable, sturdy bar in order to pull yourself up.

Pull ups can be done in several different ways in order to work different muscle groups. Traditional wide grip pull ups (palms facing forward, hands greater than shoulder width apart) work the big muscles of the back the best. Close grips work different muscle groups, as does turning your hands to a palm up grip.

You can also do 'gorilla pull ups', where you start each pull up on the ground, then jump to the bar, pulling yourself up while tucking your legs up as high as you can go. This works multiple muscles all over the body, and will produce some fine results.

If you find you are unable to do many pull ups at once, then do a few several times per day. Another method is to 'pyramid' your pull ups. Do one, then drop and take a 10 second rest. Then two. Then three. So forth until you reach five, rest and do five again. Now four. Now three. Etc....
You will be able to many more pull ups this way than if you tried to do 30 all at once.

Be sure and exercise your entire body in order to stay proportioned, and eat properly. Nutritious foods high in protein are key for muscle growth, and ideally should be spread evenly through the day. Serious weight lifters eat small portions every couple of hours in order to keep their metabolism going and provide constant sources of new protein.

Other simple exercises you can do with just your own body weight are push ups, lunges, and squats. As with pull ups, placing your hands or feet in different positions works different muscle groups.

Experiment a bit and you'll be able to tell which muscles are being worked by which exercise. Good luck with your exercise.

Answer 2

1

Answer 3

A proper strength training program should be helpful. It also seems that you have a severe anterior pelvic tilt which can be caused by tightness in the hip flexors or in the spinal erectors. I recommend a comprehensive stretching program (especially for the hip flexors) as a cornerstone of your program to reduce the risk of spinal injuries. This is one time that I might actually recommend using the help of a NASM or ACSM certified trainer, or an exercise physiologist.

Answer 4

I would rather be skinny than fat. Just start lifting weights, but dont just do your back. Do everything otherwise you will look really weird