5 Workout To Tone And Tighten Your Back

Toning exercises are physical exercises that are used with the aim of developing a physique with a large emphasis on musculature. In this context, the term toned implies leanness in the body,low levels of body fat, noticeable muscle definition and shape, but not significant muscle size. Exercises popularly believed to improve tone are primarily weight lifting exercises performed with high repetitions and low resistance low weight, with short rest periods.

Spine Twist

Sit with your legs extended in front of you, knees straight and toes pointing up. Extend your arms to the sides at shoulder height, palms down. Twist your upper body as far as you can to the left without compromising your posture or shifting your hips or legs. Pulse twice, reaching farther to the left each time. Return to center and repeat the move to the right. That's 1 rep; do 5. Make it harder Hold a 2-or 3-pound weight in each hand.

Wall slide

One of my go-to exercises in the physical therapy clinic; awesome at strengthening the muscles in your upper back. Stand with your back against a wall. The back of your head, shoulder blades, and butt should be against the wall; your feet are out approximately 1 foot from the wall. Bring your arms up and rotate them back until your knuckles touch the wall at approximately ear level (this is the starting position). Maintaining these points of contact, slide your hands up and over your head while keeping your knuckles on the wall. Touch your hands together at the top and return to the starting position. 3 sets of 15 reps

Dumbbell single-arm overhead squat

This is a full-body exercise that will make you feel strong from head to toe. You work your legs with the squat while targeting your upper and lower back with the overhead lift. Hold a dumbbell in each hand, one dumbbell weighing twice as much as the other (e.g., if one dumbbell is five pounds, the other should be 10 pounds). Stand with your feet shoulder-width apart and toes pointed straight ahead.

Delt Raise

Turn palms to face each other, bend elbows, and lift weights up to shoulder height. Focus on using your back, not your arms, to raise the weights. Gently lower back down, keeping core and glutes engaged during the entire movement. Do 10 reps.

Push, pull and lift

The muscles that you use throughout the day to open heavy doors and take out the trash are also some of the easiest to tone through simple moves.To target those important back muscles, consider doing bench presses even with just the bar push-ups and dead lifts, which also work your glutes, hamstrings, quads, forearms, shoulders and abs.