Back to Basic Exercises to Tone your Backside

The bare back season is here, and we aren’t talking about horse riding! As the temperature soars and necklines plunge, it’s time to give your back as much attention as your décolletage.

A toned back just begs to be bared… Flaunt a perfect back with these exercises!

SHRUGS

Two sets of 15 reps each!

Stand up straight with your feet at shoulder width. Hold two dumbbells with your arms handing at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slowly return to the starting position. You can also rotate your shoulders by going up in circular motion from the front to rear and the back down.

back exercises for women

Back exercises for women and men.

ONE ARM DUMBBELL ROW

Two sets of 15 reps each!

Begin with your right foot flat on the floor and your left knee resting on a flat bench. Then lean forward so that you’re supporting the weight of your upper body with your left arm on the bench. Your back should be straight, almost parallel with the floor. Reach down and pick up a dumbbell with your right hand. Your left arm should be locked at the elbow so it will support the weight of your upper body. Before starting, look straight ahead instead of at the floor in order to keep your back straight. Tighten your abs to keep your body from turning to the sides as your lift the dumbbell. Concentrate on pulling your right elbow back as far as it can go. The dumbbell should end up roughly parallel with your torso. After you’ve rowed the dumbbell up as far as you can slowly lower it to the starting position. Switch arms after one set.

DUMBBELL PULL OVER

Two sets of 15 reps each!

Lie on your back on a bench. With a dumbbell in each hand, start with the weights directly above your face. Lock your elbows and move your arms together, so that the weights are now behind your head. Go as far back as you can without pain. Return to initial position using the same path.

BACK EXTENSION 1:

Two sets of 15 reps each!

Lie face down on the floor with thighs flat on the floor with your body in a straight line. Keep your arms in front of you or behind your head. You can also hold a weight for extra resistance. Raise your head, arms, chest and legs off the floor and hold it there for two seconds and squeeze the muscles of your lower back. Return to your initial position and repeat, while keeping your back flat.

BACK EXTENSION 2:

Two sets of 15 reps each!

You can also do these one arm and leg at a time as follows: Raise your head, left arm and right leg into the air at the same time, also raising your chest slightly off the floor. Hold there for a second and squeeze the muscles of your lower back. Lower your limbs back to the ground then raise your right arm and left leg and hold for a second.

You can push down with the hand that is on the ground to help raise your other arm and chest higher off the ground. This back exercise provides an excellent way to strengthen the lower back muscles.