As women reach the age of forty, health priorities begin to shift, and strength and fitness become essential parts of daily life. At this stage, many focus on abdominal or leg exercises, while the back is often neglected, even though it is the body’s main support. A strong back not only maintains a balanced shape and upright posture but also gives you the ability to perform daily activities more easily. Whether it involves carrying heavy items, sitting for long periods, or exercising, back muscles play a crucial role in all of this. Therefore, it is important to give them the same attention as other muscles. For this reason, Youm7 presents the best back exercises suitable for women over forty to help maintain their fitness and health, according to the website “prevention.”

This exercise starts by lying on a yoga mat with your arms extended in front of you and legs behind. Then, lift your right hand and left leg off the ground simultaneously, then switch sides by lifting your left hand and right leg. This exercise helps strengthen back muscles and increases heart rate when performed quickly.

To perform this exercise, start in a tabletop position with your hands directly under your shoulders and knees under your hips. Bring your right elbow and left knee together, then extend your right arm forward and left leg backward. Pause for a few seconds to maintain balance before returning to the starting position. This exercise strengthens the back while improving balance and stability.

This exercise involves lying in a swimmer’s position, then lifting the arms, chest, and legs a few centimeters off the ground. Hold for a few seconds before returning to the normal position. This exercise strengthens the lower back and increases its firmness.

This exercise is performed standing with knees slightly bent, holding a dumbbell in each hand, and bending the torso forward. Raise the weights to the sides until the shoulder blades meet, then lower them again. This exercise strengthens the shoulder muscles and upper back.

In this exercise, stand holding a dumbbell in each hand, then pull the weights together up to shoulder level while raising the elbows up and to the sides. Then gradually return the weights to the starting position. This exercise is effective in strengthening the shoulders and upper back and improving muscle shape.