Body Workout Plan

Next time you’re trying on clothes and standing in front of one of those three way mirrors, turn around and check out your back view. While most of us have a pretty good idea of how we look from the front, we tend to be less familiar with the view others get when we’re walking away from them, but a firm and toned rear view is just as important as that front view.

While you’re looking in that three way mirror, take a minute to think about how important your back side is. Of course, we make use of the lowest part a good portion of the day when we’re sitting down to drive or work on the computer or watch television. Your upper and lower back are just as important. A strong back contributes to good posture, which improves the view from any angle.

Whether you are sitting or standing, a toned back provides good support for your spine, especially your neck and shoulders, which are prone to aches and pains from stress and injury. A good toning routine can really help keep your back in shape. To get good posture and tone your back, you will want use a variety of exercises which target specific muscles in the back.

You need exercises that address all areas of the back, from the upper to the mid to the lower. The lats (latissimis dorsi) are the muscles on the upper sides of your spine which give support and definition. They need to be worked in conjunction with the erector spinae, the muscles supporting the lower back.

The rhomboids and trapezius muscles on your upper back and shoulders are also important targets since we often carry our stress in these muscle groups. Each muscle group should be worked equally for the most benefit. The following exercises will work each muscle group and result in the strong, toned back you want and need:

1. Rows are the best exercise to strengthen your lats. Rows can be performed in a variety of ways, both seated and standing, using both dumbbells and barbells. Some of these types of rows include the dumbbell row, the barbell row, the seated row, and the one-armed row. Rows not only help your lats; they also tone your biceps and abdominal muscles. When you perform rows, keep your abs tight and focus on working muscles of your back and shoulders.

2. Flies and Pullovers are also great for strengthening lats with the added bonus of toning the chest and triceps. Like Rows, Pullovers can be done with both dumbbells and barbells. The Reverse Fly is an exercise that will give your back a great workout.

3. Extensions: Extension exercises are the ones that do the most for your lower back (another source of tension and pain for many people). In addition to traditional Extensions, there are also other variations such as Good Mornings, Extensions on the Ball (performed on a workout ball), and Reverse HyperExtensions on the Ball.

Each of these exercises will strengthen and tone your lower back. Exercise is one of the best ways to combat extra pounds. Exercise will rev up your metabolism so that you will become your own fat-burner.