6 Exercises To Tone The Back

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

Like all physical training, the results are not immediate. It takes some time to get what you want. Therefore, we must not despair in the process.

When starting an exercise routine, it is normal for people to focus on the abdominal area and the extremities. However, it is also important to tone your back. Why? because a strong back guarantees good support and less discomfort.

In addition, this way we will avoid back problems. According to this study by the Complutense University of Madrid, one of the most common is low back pain, which affects the lower part of the area.

By toning the back, a good posture is achieved and this, without a doubt, improves our physical appearance and brings well-being.

Learn to tone your back

To tone your back it is necessary to adopt healthy lifestyle habits and put some exercises into practice. With regard to the latter, it is important to know how to execute them properly, since a bad practice can cause injuries or ailments in the muscles of this part of the body.

However, by themselves they do not work, it is necessary to complement them with a good diet and adequate postural hygiene. Here are some recommendations:

1. 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 must go together. The abdomen should feel the tension but you don’t have to hold your breath either. The back must be straight to avoid unnecessary load in that area.

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

You can add a medium weight to each arm as you build resistance. Start with 20 seconds and then increase the time as you feel comfortable.

2. Resistance bands

Resistance bands or tapes are one of the elastic instruments that come in handy in almost every exercise routine. In addition, you can take (and use) them anywhere. They provide a greater series of movements (up, down, to the sides, at angles), which stimulates specific muscles.

Sit in a chair and place the center of the resistance band below your glutes. Hold the band and pull up. Bend your elbows so that your hands reach behind your neck. With your palms facing up, pull until the band is fully extended. Lower slowly and repeat as many times as possible in 60 seconds.

Do it twice a week for a month to start getting results.

3. Push, pull and lift

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

To tone your back, you can resort to barbell exercises. These include deadlifting in certain postures (all with a straight back) and trying to balance your own weight. The best thing about these types of exercises is that they help work your glutes, hamstrings, quads, forearms, shoulders, and abs.

4. Stretch

When your back muscles are contracted, you tend to hunch more. This can even affect the spine. To avoid this, we must stretch the shortened muscles, chest and arms.

Try to work on your flexibility. Do stretching exercises, even if it’s only for 10 minutes. According to this research carried out by the University of Malaga, they are also essential to avoid injuries.

Place your arm at a 90 degree angle against a door frame. 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 you feel better from the back.

5. Use your whole back

Many times, 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 move, which targets both the upper and lower back.

To perform this exercise you must lie face down on the floor. Raise both legs and arms off the floor at the same time. Hold the pose for 10 seconds, then loosen your body.

Repeat this exercise as many times as possible in 60 seconds. Do it 3 times a week for best results.

Remember to take time to relax between exercise and exercise. In this way, you avoid accumulating tension and injuring yourself.

6. Take care of your posture

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