Female Sculpted Back

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Exercises to Sculpt Your Back Muscles

fciwomenswrestling.com article, photo via Life and Pain

Your back muscles are very important to your posture and balance. Fitness exercises to sculpt your muscles will help you improve your posture and contribute to better balance. Strong back muscles will also help you avoid typical back strains from lifting. Practice doing a few simple exercises either at home or in the gym to increase muscle definition and strength.

An easy exercise called the Reverse Fly is ideal for strengthening and defining the muscles of the upper back. Stand up straight with your knees bent slightly, and then hold a 5 pound dumbbell in each hand. Bend forward with your waist, but keep your upper body as straight as possible. Allow your arms to hang toward the floor while holding the dumbbells, and concentrate on tightening the muscles of your upper back. Bend your elbows upward toward the ceiling until they are even with your shoulders. Hold the position for a count of roughly 10 seconds and then lower your arms down to a straight position. Repeat this exercise for 10 to 12 repetitions.

Arm and leg raises are effective exercises to develop the muscles of the lower back. Strain from lifting often manifests itself in this area as soreness, so strengthening these muscles can help prevent minor strains. Get on your hands and knees on the floor or an exercise mat, and then place your hands and knees at roughly shoulder width on the mat. Raise your left arm and lift and stretch out your right leg until they are even with your body. Tighten up your abs to help stabilize your position, and maintain this position for 5 seconds. Go back to the starting position, and repeat the exercise using the right arm and left leg. Complete repetitions on each side.

Rowing motions using dumbbells will work the muscles on the side of your body. This exercise will sculpt the muscles of your back and help trim your waist. Holding a 5 pound dumbbell in each hand, lean forward until your body makes a 45 degree angle. Hold the weights down at your side, tighten your back muscles and pull your elbows to the middle of your body. In a smooth motion, return your body to a standing position while bringing your arms to your side. Repeat this exercise for 12 to 15 repetitions.

You can tone and strengthen your back and sculpt your muscles for a lean and toned look by exercising at least 3 times each week using dumbbells. Skip a day between workouts to allow your muscles to properly recover and rebuild. As your strength increases and the exercises become easier, gradually increase the weight of the dumbbells so that the last repetition is difficult to do.

Robin Reichert is a certified nutrition consultant, certified personal trainer and freelance writer. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health from Clayton College. Robin’s goal is to make every personal training session fun and effective for her clients. Her services include both in-person and online personal training at http://www.trainwithmeonlinetoday.com.

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OPENING PHOTO photo via breakingmuscle.com