Best Back Exercises For Women After Pregnancy

Having a bad posture is unelegant and cause back pain. If like many women post-pregnancy, you dread that feeling then you will be happy to learn about the best back exercises for women after pregnancy.

In most circumstances, the back is not exercised enough because we do not know how much we use it. Whatever movement we make somehow engages the back and they all add up. If this is not taken care of on time, the effects might be very painful. 

Whether your job requires you to spend your whole day on a desk or is the kind that requires you to move around, you are always using your back as support for your movements. This reliance is the reason why exercising back is important.

Best Exercises for a Strong Back  -back body muscle

According to a 2016 study, aerobic exercise in general increases blood circulation to the lower back area, which may lead to reduce stiffness and accelerate the healing process.

Think about it, we do a lot of texting, typing, and other activities which makes us hunch our backs a lot. These activities make the back weak but luckily for you, the exercises below are made to target all the muscles in the back and improve your posture.

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Remember to keep your back straight while engaging in any of these exercises and ensure to do the exercises at least four times a week to ensure that you see positive results.

It’s Time to Improve Your Posture.

Best Back Exercises For Women at Home


The superman strengthens your lower back, works your glutes, and builds up your core (dumbells are optional).

How to do it:

  • Lie face down on your mat
  • Extend your arms in front and legs behind you
  • Lift your arms and the tops of your thighs a few centimeters above the ground while tightening your core, glutes, and thighs
  • Hold this position for two to three seconds before lowering your arms and legs
  • That is one rep. Perform 10 -12 reps depending on your capability
  • Rest adequately


The swimmer exercise targets your abs, upper back, lower back, shoulders, glutes, and hamstrings.

How to do it:

  • Lie face down on your mat
  • Extend your arms in front and legs behind you
  • Lift your right hand and left leg off the mat at the same time while tightening your core and back
  • Then switch sides by raising your left hand and right leg off the ground at the same time
  • Move as fast as you can to increase your heart rate. The motion would look like you are swimming
  • Perform for one minute (or as long as you are capable). That’s one rep.
  • Perform 10 – 12 reps
  • Rest adequately

Bent-Over Row With Resistance Bands

This exercise benefits the lats, traps, rhomboids, and rotator cuffs. It increases strength in posture.

BEST EXERCISES FOR A STRONG BACK - Bent over row with resistance bands

How to do it:

  • Stand on the middle of a resistance band with a little gap between your feet
  • Bend your knees slightly forward
  • Hold both handles of the bands just a little bit under your knee
  • Squeeze your shoulder blades together and lift the band up towards your upper rib
  • Lower the band and repeat

Good Morning

This exercise can be done with a dumbbell or without it. Good mornings can build and strengthen your glutes, hamstrings, and lower back.

How to do it:

  • Stand with your feet shoulder-width apart
  • Rest your hands behind your head
  • Slowly hinge forward from the hips
  • Lower your torso till it becomes parallel to the floor
  • Pause for a second before bringing your torso back up to stand. This is one rep
  • Perform 10 – 12 reps
  • Rest adequately

Reverse Fly

The Reverse fly is a great exercise for strengthening the shoulders and improving posture and balance.


How to do it:

  • Stand with your feet hip-width apart and with the resistance band handle on each hand
  • Press the hips back as you lower your chest until your chest is almost parallel to the ground
  • Allow the weights to hang straight down at arm’s length, palms facing each other
  • Make sure your back is straight
  • Slowly raise your arms to your sides until they are in line with your body, keeping a slight bend at your elbows
  • Squeeze your shoulder blades together at the top of the movement
  • Return to starting position and repeat

One-Arm Dumbbell or Kettlerbell Row

This exercise builds a strong back and strengthens the shoulder, upper arms, and core.

For this exercise, you would need a bench or any high object to lean on. After securing that, place the dumbbell on the floor by one side.


How to do it:

  • Place your leg on the bench and grab the far side with your left hand
  • Bend over so your upper body is parallel with the floor
  • Grab the dumbbell from the floor with your right hand, make sure the palm is facing you
  • Make sure your back is straight
  • Bring the dumbbell to your chest, use your shoulder muscles instead of your arms
  • At the top of the movement, squeeze your shoulder and back muscles
  • Lower the dumbbell slowly until your arm is fully extended again
  • Do all reps on the first am and then switch to the other arm

Barbell Deadlift

The barbell deadlift increases core strength and core stability which together leads to improvements in posture.

There are different varieties of Barbell deadlift but the one explained below is the Barbell Romanian Deadlift.


How to do it:

  • Place the barbell in front of your shin
  • Stand with your feet hip-width apart and toes facing forward
  • Bend and grab the bar
  • Bend your knees slightly until your shins are brushing the bar
  • Keep your chest lifted and spine straight
  • Engage your glutes and lift the bar, keeping it close to your leg throughout the lift. That is one rep
  • Keep your back straight throughout the process
  • Repeat for 6 to 8 reps

Pull-Up Bar

The pull-up increases core strength, develops back muscles, and improves posture generally.

The pull-up is an effective exercise and requires the use of a pull-up bar. The pull-up bar should be at a height that requires jumping up to grab it.


How to do it:

  • Jump up and grip the bar with a grip that is shoulder-width apart
  • Fully extend your arms, bend your knees and cross your ankle to maintain balance
  • Exhale while pulling yourself up slowly and then inhale while lowering yourself slowly. That is one rep
  • Repeat the movement without touching the floor.
  • Do 10 – 20 reps depending on your ability.

Lat Pulldown

The lat pulldown exercise targets the latissimus dorsi muscle, the broadest muscle in the back, which promotes good posture and spinal stability. This exercise is done with the lat pulldown machine.

How to do it:

  • Sit down at a lat pulldown machine
  • Grab the bar of the machine with an overhead grip that is just beyond shoulder width
  • Without moving your torso, pull your shoulders back and down and bring the bar down to your chest
  • Pause for some seconds
  • Slowly return to the starting position
  • Repeat


There are different varieties of plank to choose from but since it requires you to tighten your core, the plank is a great way to strengthen your back especially the lower part. The kind of plank you choose depends on your fitness level or preference, you might even spice things up and do different types. Some people even add resistance bands to make the plank more tasking.

The instruction given below is for a straight arm plank. The position is similar to the top of a push-up. It requires shoulder stabilization.


How to do it:

  • Get into a plank position by supporting your body weight with your arms and toes
  • Your arms should be placed directly under your shoulders
  • Keep your abdominal contracted and your back straight
  • Make sure your eyes are looking ahead of you
  • Hold this position for 30 to 60 seconds


Our back is used almost all the time in all the activities we perform, exercising to keep our back healthy and in shape is usually neglected. The exercises provided above would give you everything you need to make your back strong and thereby making our living easier.

To make you get the best out of your workout, continue to challenge yourself as you proceed in these exercises. You can add weights or resistance bands, but do so with caution.

If you have a history of back problems or injury, please consult your doctor or physiotherapist before proceeding.

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