“Back exercises do more than just tone your overall look. They also help keep you healthy and prevent injuries and poor posture,” says Sawod. There are many exercises you can do at home to work on these muscle areas. You need to, however, invest in a set of three to five kg dumbbells as well as a jump rope, if you don’t have them already.
Jump rope
It is one of the simplest and most basic exercises you can do to effectively lose weight while also toning the muscles. Not only does it increase your stamina, the arm movements work on your back and shoulders at the same time. Start with your knees and feet touching each other and begin jumping. Make sure that your starting position is maintained throughout. If you squeeze your back while jumping, you add an extra element to your exercise. Jump for about two to three minutes.
Essential tests
Mountain climbers
Mountain Climbers are one of the cardio exercises that give you a full body workout. “Your chest, the front and the back of your shoulder, and your shoulder blades benefit from this workout, as well as your core, glutes, and thighs,” says Sawod. Start in a plank position with your hands underneath your shoulders. Make sure your elbows are locked, your abs are tight, and that your knees and feet are together. Squeeze your glutes and raise one knee towards your chest with your other feet planted on the ground. Make sure the balls of your feet don’t rise up from the floor. Focusing on keeping the plank position, jump and switch legs. Time yourself and do this for a minute before moving on to the next exercise.
Compass jumping jacks
A twist on the traditional jumping jacks, this exercise is more effective if you have wrist weights. “This variation of the jumping jacks engages a larger number of shoulder muscles,” he says. If you don’t have wrist weights, you can hold small things to add that extra weight. Try looking for stones that you can easily hold. Stand with your feet together and your arms in front of your face. With closed fists, make sure that your forearms are together, your elbows are pointed out and that the tops of your hands are facing forward, not upward. Do a jumping jack, but instead of swinging your arms up above your head, punch it in front of you. Rotate your arms to end up with the palm side of your hands facing out. Fisting your hands together engage both the front and back shoulder muscles. Do this for two minutes.
Plank with arm raise
Start at the straight arm plank position with your feet hip-width apart. Engage your glutes and core muscles to keep your hips as still as you can and lift an arm up to shoulder height. Hold the position for a few seconds before taking the hand back to its original position and lift the other arm to shoulder height. Do 10 reps on each side, taking care to be as stable as you can. These help strengthen the back muscles as well as tone it.
Pushup holds
Start in the pushup position with your hands slightly wider than shoulder width and your feet hip-width apart. Make sure that your body forms a straight line from head to heels. Bend your elbows and your lower body till you are just a few inches off the floor. Hold the position for three seconds and push yourself halfway up. Hold this position for three seconds as well. Repeat this for five times and slowly increase it to 10 and then 15 as you progress.
Straight tricep kickbacks
Stand with your feet shoulder width apart. Hold the weights and relax your hand with your arms at your sides. “Hold the weights far enough to make sure they don’t hit your thighs,” explains Sawod. If your thighs are still being hit, bring your feet a little closer together. Bend forward at the hips, keeping a straight spine till you reach about 45 degrees. Your spine should be making an inclined plane. After having mastered the hinge position, extend your arms as far behind as you can with your arms straight and your elbows locked. Hold the position for two seconds before returning to the starting position. Do 15 reps of these and increase by five reps every week.
Hammer grip row
Try to lie on a bench for this exercise, as it gives you the best angle to engage the back muscles. However, if you don’t have a bench you can use, you can perform this exercise in the hinge position as well.
Lie on your stomach on the bench with your arms straight out and down towards the floor, holding the weights. Your feet should be flat on the ground and your knees should be bent. Pull the weights up to your ribs and make sure that your forearms remain perpendicular to the ground. When you raise your arms, squeeze your shoulder blades together as hard as you can, opening your chest. Return to the starting position and do 15 reps, after which you can add five reps as you progress.
