Working out at home often means limited equipment, but you can still target your back effectively with just a towel. This quick, expert-approved routine delivers real results. Follow along for four targeted exercises.
1. Serratus Push-Up
- Roll up a towel and place it on the floor. Position your palms on the towel to support your wrists.
- Kneel down, keeping shoulders directly above wrists, with elbows slightly bent.
- Step your feet back into a full plank, engaging your core, glutes, and legs.
- Protract and retract your shoulder blades as you lower into a push-up and press back up.
- Perform 15 reps.
2. Standing Row
- Hold the rolled towel at shoulder height in front of you, palms facing down, maintaining tension.
- Retract your shoulder blades, brace your glutes, and hinge slightly at the hips.
- Slowly pull the towel toward your chest, pushing hips back while squeezing your shoulder blades.
- Perform 10 reps.
3. Overhead Stretch
- Grip the towel overhead, arms just wider than shoulder-width, with tension on the towel.
- Step one foot back.
- Brace your glutes, slightly bend your back knee, and pull the towel toward your chin.
- Perform 12 reps, then switch legs.
4. Balance Row
- Hold the towel with palms up, shoulder-width apart. Step one foot slightly forward.
- Slightly bend the standing leg's knee, brace glutes, and extend arms forward with towel tension.
- Pull the towel to your chest as you lift the front knee to 90 degrees.
- Lower the foot and extend arms back to start.
- Perform 10 reps per leg.
Source: Livestrong.com
