6 Exercises To Tone Your Back

Here are some of the best exercises to tone your back. Discover them!

The goal of toning the back is to improve its appearance, but also its posture. To achieve this goal, it is necessary to follow a proper exercise routine, as well as a good dose of perseverance.

Like any physical training, the results are not immediate. It takes time to get what you want. Therefore, we should not despair during the process.

At the start of an exercise routine, it is normal to focus on the abdominal area and extremities. However, it is also important to tone your back. Why ? Because a strong back guarantees good support and less discomfort.

By strengthening the back, a good posture is achieved and this undoubtedly improves your physical appearance, bringing well-being.

Learn how to tone your back

1. The plank (abdominal plank)

The abdominal plank is one of the best exercises. This movement works the upper muscles by pushing and pulling on the back. The legs should stay together. The abdomen should feel the tension, but there is no need to hold your breath either. The back should be straight to avoid unnecessary loading of this area.

In this exercise, the body is suspended by being supported only by your arms and feet. The legs and back should form a perfect straight line. Pull one arm back, alternating.

You can add an average weight to each arm as you progress in strength. Start with 20 seconds, then increase, the time you feel comfortable.

2. Resistance bands

Resistance bands are one of the most useful elastic tools in almost any exercise routine. Besides, you can take them with you and use them anywhere. They allow a greater series of movements (up, up, to the sides), which stimulates specific muscles.

Sit in a chair and place the center of the resistance band under your buttocks. Hold the tape and pull. Bend your elbows so that your hands reach your neck. With the palms facing up, pull until you fully extend the band. Slowly lower and repeat as many times as possible in 1 minute.

Do this twice a week for a month to start seeing results.

3. Weight lifting and elevations

With simple movements, you can easily tone your back. Your muscles are stimulated every time you open or close a door, lift an object, turn the steering wheel and also when you take a shower.

To tone your back, you can resort to bar exercises. These include lifting weights in certain positions (all with the back straight) trying to balance the weight. The best thing about this type of exercise is that it helps work the glutes, hamstrings, quads, forearms, shoulders, and abs.

4. Stretching

When the back muscles are tight, you tend to bend more. Even this can affect the spine. To avoid it, we need to stretch the shortened muscles, chest and arms.

Try to work on your flexibility. Perform stretching exercises, even if only for 10 minutes. Place your arm at a 90-degree angle against the frame of a door. Turn your body to the other arm and stretch for 30 to 60 seconds, then switch sides. Repeat 3 times and you will notice how your back feels better.

5. General stimulation of the back

Often all you need to tone your back is to use your own body weight. To sculpt and strengthen the back, it is suggested to perform the classic superman movement, which stretches both the upper and lower back.

To perform this exercise, you need to lie on the floor. Lift both legs and arms at the same time. Hold the pose for 10 seconds, then release.

Repeat this exercise as many times as possible within 1 minute. Do this 3 times a week for best results.

Remember that you should take the time to stretch between each exercise. This way you will avoid building up tension and hurting yourself.

6. Good posture

Half the job of having a strong back is maintaining correct posture. Try to take care of her both while standing and sitting.