A toned back is not only about your body but it also affects your personality and confidence. Performing these 10 exercises 2-3 times a day would get you perfectly toned back by melting all the extra fat and improve your posture.

Push-Ups

Push-Ups

  1. Place yours hands on the floor at a distance slightly wider than your shoulders. Your palm should be placed in a way that yours fingers point forward.
  2. Place your feet at yours shoulders’ width to get more stability while doing the push-ups.
  3. Go doing till your chest is about to touch the floor. Pause for a second or two, and then push yourself back to the initial position with your elbows straight.
  4. Look slightly forward while performing the push-up. Also, try to keep your elbows as close to your body as possible with your backs and hips as straight as possible.

Do 2 sets of 10 repetitions each.

 

Dumbbell Row

Dumbbell Row

To do this exercise effectively, you would need: Dumbbells

Dumbbell row is a very effective exercise to shape your upper back. It is quite easy to do this exercise.

  • Take two dumbbells; keep your wrist straight while holding them.
  • Now bend your knees and lower your torso while keeping your back straight.
  • For the starting position, hold the weights down till your elbows are straight. Now, pull the dumbbells up till your ribs and try to keep them as close to your body as possible. Then release the dumbbells to their starting position.

Do 2 sets of 10 repetitions each.

 

Jumping Rope

Jumping Rope

Jumping rope or skipping rope is one of the simplest and most effective exercises that helps in weight loss by burning calories at a faster rate. It targets a lot of different muscles in the body, such as abs, thighs, glutes and back. It is also a great exercise to include in your cardio routine.

  1. One of the most important things is to choose a well breaded rope that is of higher quality. This makes it easier to control and increases the effectiveness of the exercise.
  2. Make sure the rope is of appropriate length. Rope handles that come till your armpits while you stand on middle of the rope is the optimal length for you.
  3. Hold the rope with your fingers, not with your palm.
  4. While jumping rope, you should begin with a slower pace and increase it once you gain rhythm.

For beginners, you should not jump more than a few inches off the ground while skipping rope as it would make it difficult for you to catch rhythm. Also, there are increased chances of injury if you’ll jump higher.

 

Reverse Fly

Reverse Fly Exercise

Reverse fly is really effective to tone your upper back. It also corrects your posture to make you look even more confident.

  • Grab two dumbbells of a suitable weight.
  • Bend forward with your knees slightly bent and keep your back flat.
  • Now raise both of your arms to your side and try to hold it in that position for 1-2 seconds. Then slowly lower the dumbbells to the initial position.

Do 2 sets of 10 reps each.



TYI

TYI Exercise

TYI is one of the most effective exercises to sculpt your back.

  • Lie on the floor, now move your hands to form a T position.
  • After 1-2 seconds, move your hands to form Y position.
  • Then bring your hands back and form I position.
  • This is counted as one rep.

Do 2 sets of 10 reps each

 

Hip Thrust

Hip Thrust

  • Sit with your back resting against a bench and your legs extended on the floor.
  • Pull the barbell up to your thighs until it is above the hip joint.
  • Tighten your core and come up to squeeze your glutes for about 1 or 2 seconds.
  • Now come down to the initial position. This is counted as one rep.

This is not just a back workout, this is also one of the best glute exercises. Thus, a complete package for you!

Do 2 sets of 10 reps each.

Plank With Lateral Arm Raise

Plank With Lateral Arm Raise

Plank with lateral arm raise strengthens your core, sculpts your shoulders and upper back.

  • Start with the plank position, brace your abs back. Then raise your right arm to the side and try to hold it for 3 seconds.
  • Bring your hand back to the initial position. Then repeat the same with your right hand. This is counted as one rep.



Perform 10 reps of this exercise.



Squat Jump

Squat Jump

  • Stand with your wide apart at your shoulders’ width.
  • Put your hands at the back of your head then do down as you are performing a normal squat.
  • Now jump while keeping your core tight. Make sure you use your whole feet for the jumping instead of the toes only.
  • Land as softly as possible then go down to the normal squat position. This is counted as one rep.

Do 2 sets of 10 reps each.

 

Swimmers

 

Swimmers Workout

 

  • To perform the swimmers exercise, you must lie down on the floor with your face facing the floor and with slight distance between your feet.
  • Now brace your core then slightly lift your right arm and left leg. Then bring them down to the initial position. Make sure not to arch your lower back.
  • Repeat the same with your other hand and leg. This is counted as one rep.

Do 2 sets of 10 reps each.