6 Exercises To Tone Your Back
The purpose of toning your back is to achieve a good look and also to improve your posture. To achieve this goal, one must follow a good exercise routine and be consistent.
As with all physical exercise, the results will not be immediate. It takes some time to get what you want. Therefore, you should not give up during the process!
When someone begins an exercise routine, it is common for people to focus on the abdomen and arms and legs. However, it is also important to tone your back. Why? Because a strong back ensures good support and less pain.
When you tone your back, you can achieve a good posture. This will undoubtedly improve both your physical appearance and your well-being.
Learn to tone your back
1. The plank (arm raises)
Bicep curls (or push-ups) is one of the best exercises you can do. This movement makes the upper muscles work by pushing and pulling on your back . The legs must move together. You should feel tension in your stomach, but it is not necessary to hold your breath. Keep your back straight to avoid unnecessary strain in this area.
In this exercise, the body is suspended in the air while resting on only your arms and feet. The legs and back must form a straight line. Stretch one arm back, and then switch between them, one at a time.
You can attach a medium weight to each arm as you get stronger. Start with 20 seconds, and increase the time when you feel comfortable.
2. Training elastic
Exercise bands, or exercise bands, are elastic bands that are useful in almost all training sessions. Plus, you can take them with you (and use them) anywhere. They provide a greater variety of movements (up, down, sideways, angles) to stimulate specific muscles.
Sit in a chair and place the middle of the exercise band under your butt. Hold the strap and pull upwards. Bend your elbows so that your hands are behind your neck. With your palms up, pull until you fully extend the band. Lower it slowly and repeat as many times as possible in 60 seconds.
Do this twice a week for a month to start getting results.
3. Push, drag and lift
You can easily tone your back with simple movements. Your muscles are activated every time you open or close a door, lift an object, turn the steering wheel in the car and even when you shower.
To tone your back, you can perform exercises where you lift weights. These include deadlifts in specific positions (all with a straight back) and trying to balance the weight itself. The best thing about this type of exercise is that it allows you to get many areas of the body to work, including the back, hamstrings (hamstrings, quadriceps (quadriceps), forearms, shoulders and abdomen.
Stretching exercises
When your back muscles are contracted, you tend to walk more bent. This can even affect your spine . To avoid this, you need to stretch these muscles, chest and arms.
Try to work on your flexibility. Perform stretching exercises. Even just 10 minutes will help you. Place your arms at a 90-degree angle to a door frame. Turn your body towards the other arm and stretch like this for 30 to 60 seconds before switching to the other side. Repeat 3 times and you will notice that your back feels better.
5. Use your entire back
Often, all you need to do to tone your back is use your own body weight. To shape and strengthen your back, we suggest that you perform the classic “Superman” movement, which makes both the upper and lower back work.
To do this exercise, you must lie face down on the floor. Lift both legs and arms off the floor at the same time. Hold this position for 10 seconds before lowering yourself again.
Repeat the exercise as many times as possible in 60 seconds. Do this three times a week for better results. Remember that you should take time to relax between exercises. This way you avoid causing tension and harming yourself.
6. Have a good attitude
When you want to achieve a stronger back, half of the process is that you maintain a good posture. Try to be aware of your posture both when standing and sitting.
