How to get a toned back

Published on 12 November 2012

A woman's back is one of the sexiest parts of her body. But often when we're exercising we don't give our backs much attention.

How to get a toned back

Some people have naturally beautiful, toned backs. For others, it isn't as simple as that, so we've found out the top exercises that will help give you a back to be proud of.


These toning exercises should help create a beautifully toned back - what's more, they're super simple to do!


Toning

1. The bird

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

2. Front raises with inclined chest

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

3. Lumbar extensions

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

4. Rower

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

Stretching

1. Spinal twist

Programme
3 sets of 30 seconds, alternating sides.

2. Spinal roll

Programme
3 sets of 30 seconds with 30 seconds rest.

3. Dorsal stretch

Programme
3 sets of 30 seconds with 30 seconds rest.