The back is a part of the body that usually gets forgotten when toning workouts are done. The back is a very important part of the strength of the whole body so it should be considered important to start a toning workout for your back. The back does much of the work through the activities you do everyday. Bending over, picking things up, and keeping your balance are just a few things that your back helps you do everyday.
There are three major muscle groups in the back. The latissimus dorsi, the upper side muscles close to the shoulders, the rhomboids, between the shoulder blades up to the neck, and the erector spinea, or the lower back muscles. It is important that you work each muscle group in the back for best results of your toning workout.
4 Moves for a Great Back Toning Workout
Rear Deltoid Raises- This move should also be done with dumbbells. Standing up nice and tall, and place your feet wider than hip width apart. Bend over at the waist and hold a dumbbell in each arm, hanging down from the shoulders. Bring the weights out to each side of the body simultaneously until your body forms a T-shape.
Bridge-Lying on your back with your knees bent, feet about hip width apart, push your butt up off the floor until your spine is forming a straight line from your knees to your shoulders. Your shoulders and head should stay on the floor for the entire exercise. Hold this position for a three-breath count and release your butt back down to the ground.
Single Arm Row- This exercise requires the use of a dumbbell in the hand. Using a chair or bench, kneel using one leg. Stand on the other leg and bend your body over, keeping your back straight. With the arm on the same side as the standing leg, hold the dumbbell and bring it up beside your chest, keeping the elbow next to your body.
Superman- For this move you need to lie face down on the floor with your arms extended out in front of you. Slightly lift your arms and legs off the ground about 6 inches. Hold that position for a three-breath count and release back down to the floor.