We women are often so focused on achieving a perfect waistline and flat belly that we tend to neglect our backs. Whether it’s tying up shoelaces, carrying groceries, or hunching over laptops and smartphones, our backs are constantly in use throughout the day. Yet, we often overlook one of the largest muscle groups in our body. As a result, our backs become slouched and we develop folds on our sides and back. Having a toned back not only looks aesthetically pleasing but also improves posture and gives us an appealing overall look. Here are 7 exercises that can help you work on your back muscles and achieve a perfectly toned back:
Forward Bends – 2 to 3 Sets of 10 to 15 Reps
Stand straight with your feet shoulder-width apart. Lean forward without bending your knees and try to touch the floor with your palms. Aim to reach the floor.
Side Bends – 3 Sets Of 15 to 20 Reps Each Side
Stand straight with your feet wide apart. Raise one of your hands up and place your palm on the back of your head. Take a dumbbell in your other hand and lower it down. Bend your head towards your arm with the dumbbell.
Push Ups – 2 To 3 Sets Of 20 to 30 Push Ups
To perform this exercise, get into a plank position with your hands under and slightly outside your shoulder width. Lower your body until your chest touches the floor with your arms at the elbows. Pause and then return to the starting position. It is recommended to perform this exercise under supervision until you have mastered it.
Bow Pose – 1 Set Of 20 To 60 Seconds
To perform this exercise, lie flat on your stomach. Pull your arms forward, bend your back, and slowly lift your head. Lift your legs and bring your heels close to your buttocks. Reach back with both hands and hold your ankles. Inhale and hold the pose for at least 10 to 15 seconds. Exhale and return to the starting position.
Superman – 3 To 4 Sets Of 15 To 20 Reps
To perform this exercise, lie straight on your stomach on a mat. Keep your feet and arms stretched out. Lift up your arms and legs simultaneously, bending your back. Hold the position for a few seconds and then return to the starting position.
Upper Back Lifts On Stability Ball – 1 To Sets Of 12 To 15 Reps
Lie on your belly on a stability ball with your legs shoulder-width apart and palms on the back of your head. Keeping your neck straight, raise your head and lower your shoulders and upper back. Hold the position for a few seconds and then return to the starting position.
Full Bridge 1 To 2 Sets Of 3 To 5 Seconds
This exercise requires a lot of practice and supervision. For the first few weeks, focus on the above-given exercises to improve flexibility in your body. To perform this exercise, lie on your back with your knees bent and feet flat on the floor hip-width apart. Bend your arms and place your hands above your head. Press your legs and arms firmly and lift your body up, bending your back and raising it above the ground. Hold the position at the highest point for a few seconds and then return to the starting position. Initially, lift your body only halfway up to form a half bridge. To do the full bridge, it is recommended to practice under the supervision of a qualified trainer.