Super Back Workout, 5 Exercises, 15 Minutes Daily, Sculpt a Stunning Back

Spring is coming, and women who usually rarely exercise are starting to reduce their belly fat, slim their legs and lose weight. The secret to becoming more slender is to build one's back! Girls should not ignore the importance of back muscles. Strengthening the back muscles can improve hunchback, make the waist look slimmer, and no longer look like a bear with broad shoulders. It's essential to incorporate some back training exercises into your usual workouts.

The back has multiple muscle groups, which are important muscle groups in the upper body, including the latissimus dorsi, trapezoid muscle, erector spinae, rhombus muscle, and scapular protractor, divided into superficial, intermediate, and deep layers of back muscles.

If you want to improve your posture, beginner women can first practice strengthening the latissimus dorsi and trapezoid muscles, which can improve hunchback and make the back more upright and beautiful.

Exercise 1: Laying Angel

This exercise is suitable as a warm-up for back exercises. Lie face down on a mat, then extend your arms forward and slightly raise your upper body off the mat.

Contract your shoulder blades to bend your hands and pull them towards your body. Then extend your arms and repeat the movement. You can do 12-20 repetitions for one set, and do 3-4 sets.

Exercise 2: Mat Swimming

First, lie face down on a yoga mat, facing down, with your arms extended forward. Press your abdomen down, with your upper body slightly raised off the ground, and your feet also slightly raised. Then, move your hands and feet up and down, maintaining 20-30 seconds for one set, and do 3-4 sets.

Exercise 3: Elastic Band Rowing

Sitting on a yoga mat, with your legs extended and straight, with your chest up and your abdomen tightened. Secure the elastic band under your feet, then hold the two ends of the elastic band with your hands. Contract your shoulder blades, and pull the elastic band towards your body until it reaches its end for 2-3 seconds, then return it to its original position. Repeat the movement 10-12 times for one set, and do 3-4 sets.

Exercise 4: Dumbbell Lying Row

Hold a dumbbell weighing 2-6 pounds in each hand, or use a water bottle filled with water if you don't have a dumbbell. With your legs spread shoulder-width apart and your knees slightly bent. Lean your upper body forward at a 45-60 degree angle, tighten your abdomen, and then hold the dumbbell vertically towards the ground.

Take a deep breath, and exhale while contracting your shoulder blades to lift and pull your hands back along the direction of the ground. Do 12-20 repetitions for one set, and do 2-3 sets.

Exercise 5: Elastic Band Back Extension

Extend your arms in front of you, with your arms forming a horizontal line, and hold the elastic band. Exhale, and stretch your hands outwards along the back, contracting your shoulder blades, maintain the action for 2-3 seconds, and then return it to its original position. Repeat the movement 10-15 times for one set, and do 2-3 sets. To increase the difficulty, you can use a more resistant elastic band.

The 5 exercises above target different muscle areas of the upper, middle, and lower back. If you can do them 2-3 times a week, your back muscles will become stronger, and your posture when standing will also be more standard, and your overall figure will look better. The back is often overlooked by many girls. If you want to improve your figure, start practicing back exercises today!