How to get a toned back

Toning you back helps to keep it in good shape and prevents back pain. Here are a few exercises designed to help you tone and stretch your back.

 

Starting position. Start in a standing position, feet shoulder width apart with your back flat, leaning 45° forward. With your arms pointing towards the floor, take a dumbbell in each hand, palms facing each other. Keep your head back and look towards the floor.

Execution. Raise each arm to the side of your body. Stop when they are parallel to the floor. Breathe in to raise and out to lower.

Programme. Beginners: 3 series of 10 repetitions with 1 minute rest. Intermediate: 4 series of 12 reps with 1 min rest. Advanced: 5 series of 12 reps with 1 min rest.

Starting position. Stand feet shoulder width apart with your back straight, leaning 45° forward with your arms pointing towards the floor, dumbbells in each hand, palms facing outwards, head back, eyes down. 

Execution. Raise your arms in front of you and keep the dumbbells shoulder width apart. Stop when your arms are in line with your back. Breathe in to raise your arms and out to lower.

Programme. Beginners: 3 series of 10 reps with 1 min rest. Intermediate: 4 series of 12 reps with 1 min rest. Advanced: 4 series of 12 reps with 1 min rest.

 

Starting position. Lie on your stomach, arms bent with hands under your forehead.

Execution. Lift the top of your body and your legs 10 to 15cm maximum off the floor. Hold this position for 10 seconds and then go down. Breathe in to lift and out to lower. 

Programme. Beginners: 3 series of 10 reps with 30 seconds rest. Intermediate: 4 series of 10 reps with 30 seconds rest. Advanced: 4 series of 10 reps with 30 seconds rest.

 

Starting position. Sit with your legs half bent, feet shoulder width apart and back straight, stretch an elastic exercise band around the soles of your feet and grip one end in each hand.

Execution. Pull your shoulders, arms, elbows and hands backwards, filling your chest with as much air as possible. Imagine that you are trying to make your shoulder blades meet. Breathe in as you pull back and breathe out as you return to the starting position.

Programme. Beginners: 3 series of 10 reps with 1 min rest. Intermediate: 4 series of 12 reps with 1 min rest. Advanced: 4 series of 15 reps with 1 min rest.

 

Starting position. Lie on your back with your right arm crossed over your body to the left and your right leg crossed over your body to the left at a 90° angle. 

Execution. Move your legs one way and turn your head the other way.

Programme. 3 series of 30 seconds, alternating sides.

 

Starting position. Lie on your back, arms alongside your body, legs bent, thighs on your chest.

Execution. Slowly roll forward towards your legs, spreading your knees slightly to make room for your head.

Programme. 3 series of 30 seconds with 30 seconds rest.

 

Starting position. Stand upright, feet twice the width of your shoulders apart, legs slightly bent. Place your right hand on your right thigh, keeping your left hand hanging to your side. 

Execution. Raise your left arm in a circular movement over your head and finish with it at a right angle over your right hand side. Raise your left shoulder as high as possible to feel the left part of your back stretch.

Programme. 3 series of 30 seconds with 30 seconds rest.