We all crave a lean and toned body. But, when we are working out, many of us focus on our arms or legs or abs, and forget about our backs. Women get that nasty bra overhang or back rolls. Clothes, especially tank tops and tube tops look much better with a toned back. And most men want a strong, shaped and built up upper body so they aren’t embarrassed to take off their shirts when it is hot out.
Additional benefits of toning our backs
Toning our backs has many other benefits too. If we aren’t working our back muscles, and we are working our chest or abdominal muscles, our muscles may become imbalanced, which can lead to pain and discomfort, and can eventually lead to injury. Working your back muscles will also improve your posture, which not only will make you look better and appear thinner, but has a huge effect on the way your body functions. Poor posture can also lead to altered breathing patterns.
How do we get a toned back?
So, we all want a nice, toned back, but how do we get it? We need to make sure that we are working all of the areas of the back including the middle, upper and lower areas. It can be done in as few as 5 exercises.
The exercises
Bent over Row
- Stand with feet shoulder width apart, knees slightly bent, and lean forward from the hips so your torso is almost parallel to the floor.
- Make sure that your back is not rounded, and that it is flat.
- Your arms should be hanging down at your sides, and your palms should be facing each other.
- Row the weights up 2 counts, leading with your elbows, as you squeeze your shoulder blades together.
- Slowly lower the weights back to the starting position, also using 2 counts.
- Repeat.
This exercise will work the Latissimus Dorsi, Middle Trapezius and Rhomboids, or the middle and upper back.
Reverse Fly
- Stand with feet shoulder width apart, knees slightly bent, and lean forward from the hips so your torso is almost parallel to the floor.
- Make sure that your back is not rounded, and that it is flat.
- Your arms should be hanging down at your sides, and your palms should be facing each other.
- Raise both arms out to the sides, using 2 counts, until your arms reach shoulder level and squeeze your shoulder blades together.
- Slowly, in 2 counts, lower the weights back to the starting position.
- Repeat.
This exercise will work the Posterior Deltoid, Rhomboids and Middle Trapezius, or the upper back and rear shoulder.
Bird Dog
- Begin on your hands and knees.
- Slowly raise your right arm and left leg until they are parallel to the ground.
- Hold for 2 seconds, and return to starting position.
- Repeat using the left arm and right leg.
- Continue to alternate until you have completed all of your reps.
This exercise will work the Latissimus Dorsi, Erector Spinae, which is the muscle that runs down the entire spine. It also works the muscles that stabilize the abdominals. It is also a great exercise to work on your balance.
Back Extensions
- Lie face down on a mat with your hands either on the floor or behind your head (if you are more advanced).
- Lift the chest a few inches off the floor, and hold for 2 counts.
- Slowly lower back to starting position.
- Repeat.
This exercise will work Erector Spinae and Multifidus, which both run along the entire spine, and help with stabilization and contribute to good posture and balance.
Alternate Superman
- Lie face down on a mat with your legs stretched out and your arms above your head.
- Raise right arm and left as far off the floor as is comfortable and hold for 2 seconds.
- Slowly lower your arms, legs and chest back down to the ground and raise opposite arm and leg
- Repeat.
This exercise strengthens the lower back. It works the Trapezius, Erector Spinae, and Deltoids.
What are the Recommendations?
For each exercise, start out with 2 sets of 10-12 reps. (If the exercise alternates sides, do 10-12 reps on each side).
Try to do this workout 2-3 times per week for the best results.
For the exercises that use weights, in order to get the best results, make sure that you are using an appropriate weight. Use one that it is not too light. If you feel that you could keep lifting after you have completed all of the reps, then your weight might be too light.
Also make sure that your weight isn’t too heavy. If you feel yourself straining when lifting or having to lift incorrectly, then your weight is too heavy.
If the weight is appropriate, you should be able to complete all of the reps, but it should start to get difficult towards the last rep. As the exercises become easier, you can increase the weight you are lifting. For the back extensions and bird dog, you can try performing the exercises on a stability ball for an added challenge.
Also, remember to breathe when you are performing these exercises. You should exhale when lifting, or on the more difficult part, and inhale on the easier part.
Also make sure that you are stretching after each workout.
These exercises should help you get that sexy back that you desire. To achieve a completely toned body, do these exercises in addition to abdominal, chest, shoulder, and lower body and arm exercises. Also make sure you add some cardio and flexibility training to your workout routine.
