Having a strong core and back is deeper than just looking good in your favourite clothing. Our back and abdominal muscles work together, allowing us to perform simple activities like pushing doors open, picking up dumbbells at the gym, and reaching for everyday items like a cup on a high shelf in your kitchen. By strengthening your back and abdominal muscles [1] you'll also improve your posture [2], allowing your body to maintain an upright position (no more hunched shoulders), and as a result, help prevent lower back pain [3].
Get ready to strengthen and tone your back with this 7-move workout. Be sure to warm up before your workout [4] and cool down [5] once you're done.
Deadlift With Front Row
- Stand upright, holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
- Keeping your arms straight and your knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
- Squeeze your glutes to return to standing, keeping your back straight. Once you're standing, pull the weights up the front of your body, bringing them to your chin with elbows wide. Lower the weights to complete one rep.
- Complete three sets of 12 reps.
Reverse Fly
- Holding a dumbbell in each hand with palms up, stand with knees slightly bent. Keeping your back flat, bend forward at the hip joint.
- Exhale and raise both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the floor.
- Complete three sets of 12 reps.
Renegade Row
- Start in high plank, each hand holding onto a dumbbell that is resting on the floor. Move feet wider than shoulders.
- Pull right elbow back, raising dumbbell toward chest, keeping right elbow close to torso, abs tight, and hips facing down.
- Lower weight for one rep; repeat on the opposite side.
- Do three sets of 10 reps on each arm.
Circuit Three: Lawn Mower
- Holding one dumbbell in your left hand with your right hand on your hip, squat, bringing the weight toward the floor.
- Exhale, pull your abs to your spine as you straighten your legs, and pull your elbow behind you, bringing the weight to your chest. Your torso will twist to the left.
- Bend your knees and squat as you return to the starting position to complete a rep.
- Complete three sets of 10 reps on each side.
Upper-Back Lifts
- Lay your belly on the ball and spread your legs wide and plant your toes on the floor.
- Bend your elbows and gently touch your fingertips to the back of your head.
- Take a breath in and, as you exhale, raise your upper torso as much as you can, so your chest comes off the ball. Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs.
- This counts as one rep. Complete two sets of 10 reps.
Elbow Plank
- Start on the floor, resting on your forearms and knees.
- Step your feet out one at a time, coming back into plank position.
- Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
- Hold for 30 seconds. Complete three rounds.
Bird Dog
- Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your abs to your spine as you bring your left knee and right elbow together under your torso.
- Keeping your torso stable, straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of your leg and your butt. This completes one rep.
- Complete two sets of 10 reps.