Back muscles: 4 simple exercises to tone and strengthen your back

We use our back muscles every day: when we lift or carry objects (shopping bags, for example), when we bend over to pick up something from the ground, and many other instances. Keeping these muscles in shape, therefore, not only makes the back look more toned and sculpted, but improves posture and makes daily movements easier, relieving discomfort that can often develop.

Fatigue and stress can cause muscle tension in the back area, and stretching those muscles with using the right techniques is beneficial for health. Here are four simple exercises to tone and strengthen your back:

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1. Bird Dog Sequence

• Get on all fours on the mat, placing your knees under your hips and your hands under your shoulders.
• Push your right leg back as if to give a kick, and at the same time stretch your left arm forward. The face will be turned down without bending the neck, so as to keep the back in a straight line from the head to the buttocks.
• Return to the starting position, and if you can, try to bring the knee up towards the chest.
• Do five repetitions and then switch legs and arms.

2. Shoulder tap

• Stretch out on the mat resting on your arms, which must be straight under your shoulders.
• Spread your legs by placing your feet on the ground: the wider they are (comfortably) the easier the exercise. The body is lifted off the ground, but not necessarily in a straight line: you can keep your back parallel to the ground, the important thing is that your legs and arms are straight.
• Without moving any other part of the body, lift your right hand and briefly touch the left shoulder, then return it to the mat.
• Do the same with your left hand to your right shoulder.

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3. Superman

• Lie face down on the mat with your arms stretched forward.
• Lift your arms and legs off the ground at the same time, keeping them straight. You will find yourself in a position where only the pelvis and abdomen area are in contact with the ground.
• Lift as high as you can but without pain, and hold the position for as long as you can.
• Slowly bring your arms and legs back to the ground.
• Repeat the movement at least three times.

4. Renegade Row

• Position yourself in the plank position with your arms outstretched, kept under your shoulders.
• Without flexing your arms or lowering your hips, lift your right hand off the ground. You should find yourself with your right elbow just above the rib cage.
• Bring your right hand back down.
• Do the same with your left arm, repeating ten times on each side. The important thing is never to twist the body.

Great workout!