Best Female Back Exercises For Toned Backs

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Sure, we all look at the arms and we all focus on the abs. Those six packs of abs. After all, those are the parts worth ogling for. Achieving your ideal shape can be a satisfying moment knowing that your workout has paid off. But how about the most important part of our body- our back?  Here are some of the female back exercises that every woman should include in her workout. You’ll need a 5lbs to 10lbs dumbbell for this. Just choose three. Whenever you’re done with the first, continue to next with 20reps each. Repeat your circuit thrice.

Single-Arm Underhand Bent-Over Row

Best Female Back Exercises For Toned Backs
Best Female Back Exercises For Toned Backs

Your feet should be shoulder-width apart, with knees slightly bent. Lower your hips towards the floor by bending your hips forward. One of your arms should be hanging directly from your shoulders, with the palm facing up towards the ceiling. As you tighten your core, squeeze your shoulder blades together while pulling the dumbbell toward your ribs. Do 20 repetitions per side.

Single-Arm Bent-Over Row

Your feet should be shoulder-width apart, with knees slightly bent. Lower your hips towards the floor by bending your hips forward. One of your arms should be hanging directly from your shoulders, with the palm facing toward your body. As you tighten your core, squeeze your shoulder blades together while pulling the dumbbell toward your ribs. Do 20 repetitions per side.

Bent-Over Fly

Best Female Back Exercises For Toned Backs
Best Female Back Exercises For Toned Backs

With dumbbells on each arms and standing, your feet should be hip-width apart and knees bent. Let your arms hang straight downward while bending forward at your hips. Your palms should be facing your body. Try raising both arms to the side- head height, while squeezing your shoulder blades together as you do it. Return from starting position. Do 20 repetitions.

Stability Ball Back Extension

While lying face down with a stability ball under your center, ensure your hands are behind your head and your toes on the ground. Try lifting your torso up as far as you can while squeezing your glutes. Then return slowly to starting position. Do 20 repetitions.

Stability Ball Pike

You should start this within a pushup position. Your shins must be resting above the stability ball and your hands on the ground.  Try to roll the ball toward you by raising your hips as high as you can. You should do this without bending your knees. Pause, then slowly return to starting position. Do 20 repetitions.

Stability Ball Plank

Be careful  as you place your forearms above the stability ball. Your legs should be extended directly behind you as well. You figure should form a straight line by then. Make the stability ball move inches toward you by shifting your forearms in front of you. Do these while tightening your core. Slowly return back from starting position. Do 20 repetitions.

Good Morning

Ensure your feet are shoulder-width apart while standing. You should have a pair of dumbbells at your shoulders as your arms face forward. While your knees are slightly bent and your torso straight, bend your hips slowly until your upper body is parallel to the ground. Try holding for 5 seconds then return from starting position. Do 20 repetitions.

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