Exercises to Tone Back Muscles

Exercises to Tone Back Muscles

Just losing weight is not enough. After losing weight your stretched skin and muscles need to be toned. Some of the exercises targeting the muscles of your back are mentioned below in this article:

Exercises to Tone Back Muscles

Exercises to Tone Back Muscles

Push-ups-

It is the most effective workout to reduce weight and lose back fat.

Steps:

Get into the push-up position. Place your hands on the floor. Widen your hands apart about the width of your shoulder. By engaging your back, lower your chest to the floor in a contracted position slowly. Hold yourself in this position for about 3 seconds. Now by contracting your chest push your back up. Repeat this ten times in a row once in the morning. You may increase the push-up counts slowly.

2. Pull-ups-

It is an all-round exercise that tones up and sculpts different types of muscles of our body. It also tones up the biceps and your back muscles.

Pull-ups

Pull-ups

Steps:

With your hands, grip the pull bar. Keep your hands apart about the width of the shoulder. Hang on to the pull bar. Pull yourself up until the bar is passed by your chin. Now lower down till your arms are straight. Repeat this ten times in a day.

Pull-ups may be of two types:

Regular pull-ups-

For this grip the bar in such a way that your palms face out. Now pull Your body up by placing your weight on your hands. By removing your feet from the ground hanging on the bar. Repeat this ten times in a row for two times a day.

Negative pull up-

To perform this you need to host yourself on something. Keeping your body against the bar and get into pull-up position. Now slowly lower your body.

3. Dumbbell row-

To tone up your upper back muscles and arm this is the perfect exercise. To perform this exercise, you need a bench.

 Dumbbell row

Dumbbell row

Steps

Keep one of your knees on the bench. Hold a dumbbell weight in one of the hand opposites to the knee that is placed on the bench. Make sure dumbbell is light in weight. Bend forward slightly. Pull your arm back as if you are rowing. Repeat this ten times in a row. Repeat the same ten times by switching the arm. Perform this exercise daily.

4. Tricep dip-

This is a necessary weight loss workout that tones the shoulders, arms, and back. To perform it you need a chair.

Tricep dip

Tricep dip

Steps:

First of all, sit on a chair. Slightly bend your elbows and place your hand apart about the width of the shoulders. Bend your knees slightly and stretch your legs out in front of yourself. Now support your arms to lower the body towards the ground. At your elbows for an angle of 90 degrees. Make your elbows straight. Return your body to the starting position by raising up. Repeat this 15 to 20 times in a row.

5. Bridge knee lift-

This exercise targets the butts, thighs, and lower back.

Bridge knee lift

Bridge knee lift

Steps:

Lie down with your back facing the floor. After bending your legs keep your feet on the ground. Place your arms on the sides. Tighten the muscles of your stomach. Lift up your hips slowly. Keep your hips aligned with your shoulders, knees, and lower back. Now raise one of your foot off the ground. Pull the raised knee of the raised leg toward your chest. Remember, while doing this do not drop the hips. Lower the foot slowly. Repeat the same with another leg. Repeat this whole set 10 times in a row.
In the case, you feel any pain stop doing it.

6. TIY exercise-

It is a great exercise to lose back fat. For this, you may need a physioball. If a physioball is not available, you may lie on the floor to perform the exercise.

TIY exercise

TIY exercise

Steps:

Lie on the ground on your stomach. Slightly engage your back. Now lift the chest. Move both of your arms out and up. Try to form a T-position. Now release your arm and form a Y-position. Release your arms and form I by reaching arms out above the head. Repeat this 15 times in a row. Do this at least once in a day.
Combine any of the exercise mentioned above along with cardio workouts to tone up your back muscles along with shedding fat.

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