We propose some of the best exercises to tone your back. Go ahead and try them!
The purpose of toning the back is to achieve a good appearance but also, improve posture. To achieve this goal it is necessary to follow an appropriate 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 should not despair in the process.
When starting an exercise routine it is normal for people to focus on the abdominal area and limbs. However, it is also important to tone your back. Why? because a strong back guarantees good support and less discomfort.
By toning the back, good posture is achieved and this, without a doubt, improves our physical appearance and brings well-being.
Learn to tone your back
1. Plank (abdominal plate)
The abdominal plate is one of the best exercises . This movement works the upper muscles when pushing and pulling on the back. The legs should go together. The abdomen must feel the tension but it is not necessary to hold the breath either. The back should be straight to avoid unnecessary loading in that area.
In this exercise, the body is suspended by being supported only on your arms and feet. The legs and back should 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 progress in strength. Start with 20 seconds and then go increasing the time as you feel comfortable.
2. Resistance bands
Resistance bands or tapes are one of the elastic instruments that are useful in almost all exercise routines . Also, you can take them (and use) anywhere. They provide a greater series of movements (up, down, sides, angles), which stimulates specific muscles.
Sit in a chair and place the center of the resistance band under your buttocks. Hold the band and pull it up. Bend your elbows so that your hands reach behind your neck. With the palms of your hands up, pull until you fully extend the band. Slowly lower 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
Through simple movements you can tone your back easily. Your muscles are activated every time you open or close a door, you lift an object, you turn the steering wheel and also when you shower.
To tone your back, you can resort to bar exercises . These include the lifting of dead weight in certain positions (all with a straight back) and trying to balance the weight itself. The best thing about this type of exercises is that they help to work your buttocks, hamstrings, quadriceps, forearms, shoulders and abs.
When the muscles of the back are contracted, you tend to stoop more. Even this can affect the spine . To avoid this, we must stretch the shortened muscles, chest and arms.
Try to work on your flexibility. Perform stretching exercises , even if only for 10 minutes. Place your arm at a 90-degree angle against the frame of a door. 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 on your 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 movement of Superman, which points to both the upper and lower back.
To perform this exercise you must lie face down on the floor. Lift both legs and arms off the floor at the same time. Hold the pose for 10 seconds, then loosen the body.
Repeat this exercise as many times as possible in 60 seconds. Do it 3 times a week to get better results.
Remember that you should take some time to relax between exercise and exercise. In this way, you avoid accumulating tension and injuring yourself.
6. Watch your posture
Half the work to have a strong back is to maintain the correct posture . Try to take care of her both when standing and sitting.