10 ideal exercises to get a toned and beautiful back

The human body is as extraordinary as it is diverse. Our different muscle groups have complementary functions that act to carry out each movement and each vital function.

And, to lead a healthy life, the key is to take care of our body, adopting a balanced diet and a good exercise routine.

And this care includes, of course, the back muscles, which can be worked. Some women are very concerned about this part of the body; aesthetically, they think that a broad back generates muscle problems or prevents them from wearing certain clothes or even resembles characteristics of the male body. But a series of exercises and postures can solve this problem, leaving them more toned and beautiful.

O awesome.club cares about your well-being and brings you some tips to get a toned and slender back.

The back plays a very important role in providing balance and stability to the rest of the body. Squats are a wonderful exercise to strengthen your legs and lower body, naturally benefiting your upper body. Remember to practice the exercise using the correct technique and be careful to maintain the posture so as not to injure yourself.

This exercise is similar to a yoga pose called balasana and helps to reduce the stress and fatigue built up in the back muscles. It is recommended to do this on a mat. The first thing to do is to squat on the floor on your hands and knees, keeping yourself on all fours. Then, bring your hips back gently, until you are sitting on your heels. The correct thing is to keep the big toes together and the knees apart. Stay in this position, stretch your arms forward and bend over; the objective is to touch the forehead to the ground. Don’t forget to breathe deeply as you perform the movement. This will help your spine to lengthen and regain its elasticity.

This is an excellent exercise that helps the famous “fat” of the back. However, it should be done gradually to tone your back muscles. For example, you can do two sets of 10 repetitions. Hold the bar and raise your body with your palms towards your body. Some women are afraid to do this exercise because of the strength and endurance required; however, there are push-ups done on special machines in gyms that help you lift your body if you’re not able to do it yourself.

This exercise strengthens the back muscles and brings stability. To perform it, you must lie down on a firm base. The movement should be gradual, without haste. The first position is to lie down with the hands extended along the body; then bend your knees with the soles of your feet flat on the floor and your feet parallel. You have to be careful not to take your feet off the ground. In this position, lift your hips by applying force through your heels until your back is fully aligned. With each hip lift you have to exhale and each time you come down, inhale the air. Remember not to apply force to the neck; if it starts to hurt, it means the position is not correct. Take it easy and practice this exercise carefully.

Lie on your stomach on the floor or mat and raise your back slightly. The back should be stretched, but it shouldn’t hurt during the movement. Then move your arms up into the T position and release your arms afterwards. Then move your arms into the Y position and then release them. Finally, move into the I position, with your arms outstretched and touching each other above your head. Repeat five times. This exercise stimulates the shoulders, specifically the deltoid area. You can use light dumbbells, weighing no more than 3 kg each, to push a little more.

The burpee pushup is an excellent exercise for balance, stability, and endurance. It is part of calisthenics exercises, which means you use your own weight for the execution. This is a sequence of fast movements that combine squats, push-ups and vertical jumps. With this, all the muscles in your body are worked. First, you need to do a squat (remember: keep your back straight, the soles of your feet firmly planted on the floor); then gain momentum with your feet back to get into a push-up position. Continue with your back straight, hands outstretched and toes on the floor. Once you’ve mastered this move, try to do the sequence faster. It’s an exercise that requires concentration and strength, so we suggest starting with three burpees and a one-minute break between repetitions.

Dumbbells are perfect for exercise stabilization routines. For this step, you use a table for support or a bench to sit on or support your own weight. The first thing is to hold a pair of dumbbells from 1 kg to 2 kg with your hands; then you should lean forward slowly. The posture of your back should be straight to strengthen your back muscles. Then, flex your arm slightly backwards. The upper back should contract and the elbow should remain at the side of the body with each movement. Make a motion as if you were rowing. You can repeat 12 times and with that you have done a complete set.

To shape the back, it is necessary to burn some fat that usually accumulates under the ribs. Bending is ideal for this. Start with the usual posture on all fours; remember to place your hands well on the floor to avoid injury. Then, lower your body gradually. The back must always be straight. Hold for three seconds and then go up. Inhale and exhale during the movement. We recommend doing two sets of 10 repetitions a day if you are a beginner.

You can choose to use either a stationary bike or a regular one, on the move, either one means great exercise. You exercise your legs, arms, buttocks and abdomen, but also your back benefits from physical work. The bike helps you burn calories surprisingly quickly. The benefits of cycling are numerous, in addition to this type of exercise being excellent for improving your cardiovascular condition.

What exercise would be better to increase muscle mass and reduce fat at the same time than dancing? That’s right: a good session of salsa, merengue, oriental dance, jazz or even zumba. Any of these rhythms helps a lot with posture, balance and body harmony. Not only will you move all your muscles, you’ll have fun doing it.

You can follow any or all of the tips to define your back muscles. Remember that the more varied the exercise, accompanied by a good diet, the faster and more visible the result. Also, be sure to take the necessary precautions and exercise with the proper equipment.

What did you think of these tips? Try to put them into practice and succeed in your daily routine. Would you like to know more about toning exercises and how to remove back fat? Here we tell you how.