Top 5 Exercises to Sculpt Your Back




Your back needs more love when you work out. Apart from giving it shape, it can also stabilize the spine, keeping the body aligned. This will pick up the posture and you are going to appear much slimmer. Here are some exercises for toned, smooth, and a stronger back.

1. Standing Forward Bend

standing forward bend pose for back

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How to Do:




  • Stand straight keeping your feet together and bend your knees a little. Fold the torso over the legs as you move from the hip.
  • Place the hands on the floor in front of you or next to the feet.
  • Inhale to extend the chest and then lengthen the spine. Keep looking forward.
  • While you exhale extend the torso without making your back round.
  • Stay for 30 seconds and come back to standing position.

Number of Repetitions: Do this 10 times holding the pose for 30 seconds.




How it Helps: It activates your inner legs and lengthens the hamstring while toning the back.

[ Read: Back Strengthening Exercises ]




2. Side Bends

side bends pose for back

Shutterstock

How to Do:

  • Stand straight keeping the legs and the feet together.
  • Stretch out your arms over your head while you inhale.
  • Lower the right arm towards the right side of the body and exhale as you take the left arm over the head and bend the body towards the right.
  • Inhale and return your hands to the center.
  • Repeat it with the other side.

Number of Repetitions: Do this 10 times on each side.

How it Helps: Side bending will help you to lose the love handles and fat on the back.

[ Read: Exercises to Get Rid of Back Fat ]

3. Push-up-Position Row

pushup position row for back

Shutterstock

How to Do:




  • Take the position of the push-up and hold dumbbells in your hands. Keep your feet a little more than a hip-distance apart.
  • Pull a dumbbell to the side of the chest and maintain parallel hips.
  • Lower the weight of your hands and place it on the floor.
  • Repeat it with the other arm.

Number of Repetitions: Do this 10 times on each side.

How it Helps: It increases muscle strength and gives a definition to the upper body.

[ Read: Exercises for Lower Back Pain Relief ]




4. Superman Yoga Pose

superman yoga pose for back

Shutterstock

How to Do:

  • Lie down on your belly and extend your arms over the head.
  • Contract the glutes and core.
  • Raise head, arms, chest, and legs off the ground.
  • Hold the position for 3 seconds and come back to the starting position.

Number of Repetitions: Do this at least 10 times holding the position for 3 seconds.

How it Helps: It stretches the muscles of arms, lower back, chest, and shoulder. The pose helps in keeping the back supple.

[ Read: Exercises For Back Muscles ]

5. Lat Pull Down

lat pull down pose for back

Shutterstock

How to Do:




  • Grab the bar at the lat-pull down station of your gym.
  • Keep a shoulder-width distance and the arms straight. Maintain an upright torso.
  • Squeeze your shoulder blade and pull down the bar towards your chest.
  • Return back to start, slowly.

Number of Repetitions: Do this at least 10 times.




How it Helps: It targets the latissimus dorsi. This also targets the back muscles and tones it down.

These exercises can be used for strengthening and smoothening the alluring area. when you fix the muscles of upper-back, it will pull back the shoulder and give girls and instant lift.




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Written by: Pravallika Menon

Pravallika Menon is editor & Writer for "BeautyEpic.com". Full time beautician for a organic Hair n Makeup saloon. She has completed graduation in Andhra University. Social Activist & Yoga Trainer.

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