5 Bodyweight Exercises To Strengthen & Tone Your Back Muscles

It seems that at-home workouts are the new normal for the time being. But when it comes to targeting all the muscles in your back without your usual gym equipment—it can be a bit daunting. However, it's totally possible to exercise at home and stay on track with your back-strengthening goals, and that includes your upper and lower back muscles (yes, really!).

How to: Begin by lying under the table with your feet together and legs extended. Using an overhand grip, place your hands on the table edge positioned just slightly wider than shoulder-width apart. This is your starting position. Pull yourself up toward the table, engaging your back while breathing out. Your chest should be nearly touching the table, with your core tight and your body in line. Pause, then slowly lower to the starting position while breathing in. That's one rep. Do 3 sets of 15 reps.

How to: Begin by lying facedown on a table, with your hips at the edge, and your feet on the ground. Place your hands on the sides of the table to support yourself. Raise your feet off the ground with legs extended and toes pointing away from you. This is your starting position. Raise your legs, using your lower back and glutes while breathing out. Your legs should remain extended with your toes pointing away from you. Pause, holding the top position for a count of five. Slowly lower your legs to the starting position while breathing in. That's one rep. Complete 3 sets of 15 reps.

How to: Begin on your hands and knees, with knees approximately hip-width apart and hands approximately shoulder-width apart. This is your starting position. Reach your right arm forward and your left leg back behind you while breathing out. Your right arm and left leg should be fully extended. Pause, then slowly return to the starting position while breathing in. That's one rep. Do 3 sets of 30 reps, switching sides with every rep.