Four exercises to get a well-toned back

Having a toned back is something everybody wants and the importance of having a strong back is something which can never be underscored more. Not only does a toned and strong back look good, it also ensures brilliant posture and an overall healthy lifestyle. Due to career threatening injuries in their backs, athletes have had to retire from the sport or ease their rigorous schedule. Therefore when you wear that sari, that bikini, sleeveless blouse, sleeveless shirt, one feels more confident in their stride knowing that they have a toned back. Thus here are 4 exercises to help you get that toned back.

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#1 Bench Dip

Now this is a fairly difficult exercise but with enough practice it shows results extremely quickly. This exercise works out primarily the back but alongside it works out the entire body as well: arms, legs, glute muscles and the core area. You require a bench or a chair for this exercise, mainly something sturdy which is at an elevation. Place your hands firmly on the bench, with your entire body facing the other side. Your legs must be straight, thus your body is elevated on nothing, its suspended between your palms and your heels which are on the floor. And then with your entire body strength, dip down without touching the ground and come back up to the original position. Repeat this exercise 25 times and do close to 3 sets of it.

#2 Superwoman or Superman

Superwoman is an exercise which focusses solely on the back and works towards strengthening it. You lie on the ground flat, on your stomach. Then raise both your legs and arms off the ground at a 45-degree angle and hold the position for 30 seconds. Do 3 repetitions of this exercise and you'll have a toned back in no time.

This also a great exercise to do to stretch your back out after doing ab exercises.

#3 Wall Pushup

A wall pushup is almost similar to a normal pushup except one uses the support of a wall to do the pushup. By using the wall to do the pushup, there is less stress us on the upper body and arms, and more focus on the back. You place your palms on the wall at shoulder width, with your body almost parallel to the wall and toes firmly placed on the floor. As one dips into a pushup towards the wall, it is the back which is at work and is being strengthened. One should do 20 repetitions of this exercise and 3 sets of the same.

#4 Plank to Pike Jumps

Plank to pike jumps is probably the most strenuous exercise because it tests your cardio while working out your entire body. Here you are in a plank position with your palms on the floor. Then in one jump you have to come to a pike position with your body almost vertical. After coming into a pike position, jump back into a plank position. This exercise is extremely hard to do, therefore one should try and do only 15 repetitions of these and then incrementally increase the number of repetitions. It works the back because your entire movement is premised on your posture and the support of your back. It is important to do this slowly and very deliberately to see any results.