ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to tone your back

Updated on July 4, 2016

Whether you’re trying to look stunning in your wedding dress, hitting the beach this summer, or just wearing a backless dress, getting your back tone will make you look more stunning than ever. Now most women focus on their abs for the summer, but the back muscles do aid in developing your abs. The back muscles also help improve posture, which will get worse as we age. It’s going to take time building your back muscles, but it brings rewards other than ridding yourself of back or the bra bulge.

Working the back is a key ingredient when sculpting your body because it help strengthens your chest and develops your core.


Tight muscles don’t function as well when they are tight so it’s important to keep them limber. Your back muscles tend to tighten especially if your job consist of sitting behind a desk all day which causes you to slouch. It’s very beneficial if your job requires you to lift heavy objects throughout the day. Stretching allows for better blood flow throughout your body; it also helps prevent injury. Here’s one way to stretch your back: Position your arm in a 90-degree angle and place it against the doorframe. Then turn your body towards the other arm and stretch for 30 to 60 seconds then change sides.

Squat stretch

Squat stretch

Stand with your legs wider than shoulder width apart, and turn toes slightly outward. With your abs and buttocks tight, lower your body, bending at the knees, so that your thighs are parallel to the floor. Place your hands on top of your knees. Lift your pelvis (engage the muscles you would use to stop urine flow). Inhale and keep good posture as you press your right hand down on your right knee; exhale and turn your shoulders to your left. Breathe in and out three times (about 20 to 30 seconds total). Stand up, then repeat the stretch on the other side.

Spine stretch

Sitting on the floor with your feet wider than your hips, nod your head forward and begin to bend forward by hinging at the hips. Breathe normally. As you go down, draw your chin into your neck.

Do you work you chest

See results

Lower back

The lower back is the foundation for an overall stronger body. A balanced mid-section consists of a properly functioning rectus abdomens, transvers abdominals, erector spine and the lower lats are also a part of the deal. To make it simple, if you want nice abs you need to develop your lower back; you can’t have one without the other.

Upper back

The rule for the upper back is the same as the rule for the lower back: you can’t work the back without working the front. How many women you know talk about how much the bench or talk about doing chest work at all? This might be because of all the muscle magazines where women have a flat chest, but the truth is that is because of their extreme low fat diet. In fact, as you work the chest you develop the muscles underneath your breast making perkier and appear bigger. Neglecting to work the chest can result in overall unbalance, so work the chest it won’t hurt you.

Resistant bands

Resistant band are great for toning your body; try doing some reverse flies to really give your body a workout.


Here are some exercises followed by a routine to work your back muscles:

Push ups

Push-ups help build the upper body not just the chest as well as comes in variations to help challenges parts of the body:

Wide push up

This form requires you to position your hands wider than your shoulders (hence the term wide pushups). Your chest benefits greatly from this form of pushups as well as the shoulders.

Narrow pushup or diamond pushups

These are more challenging than the wide pushup they also the back, chest, abs, and especially the triceps. Note that the hands seem to be placed directly under the chest.


To really step up your pushups you can simply elevate your hands (incline pushups) or your feet (decline pushups).

Pull ups

Pullups are great for developing your back muscle and just like the pushups, comes in many variations.

Wide pullups require you to grip the pullup a pass your shoulders; these pullups take a lot of strain off your shoulders.

Close grip pull-ups require you to grip your hands closer together with your palms facing away from you. While both these variations focus mainly on your lats, close-grip pullups mainly target your lower lats.

10 reps 3 sets
30-60 seconds
Dumbbell rows
12-15 reps/ 3 sets
30 seconds
close grip pullup
1-3 reps/2 sets
60 seconds
Wide grip pullup
1-3 reps/2 sets
60 seconds

In a nutshell

Toning your back is going to take time especially if you barely took the time to even appreciate your back and all the hard work it has done over the years, but in due time you'll be glad you did.


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: ""

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)