Upper Back Stretches

Your back is responsible for everything from a good posture to an impressive gate. If your back muscles are weak, your posture and gait will be negatively impacted by the weak back muscles. But a toned back can not only improve your frame but your gait as well. Here I will tell you about female upper back workout so you can tone your back muscles and look smart and confident.

Bodyweight Good Morning

It is a powerhouse for your back as it works on everything from quads to glutes to hamstrings to lower back that make your back muscles.

How To:

• Stand straight with your feet hip-width apart
• Place your hands on your hips or back of your head
• Relax your knees to be comfortable
• Lower your torso until it comes parallel to the floor
• Stop for a couple of seconds and back
• Practice 10-15 reps a day

Scapular Pushups

Scapular pushups are the best female upper back workout for both beginners and experienced athletes. Also, this exercise is quite helpful in toning the upper back muscles.

How To:

• Come in a high plank position with your core engaged
• Beginners can lower their knees to feel comfortable
• Seasoned athletes can keep their legs stretched
• Keep your hands directly under your shoulders and straight
• Lower your body for about 1-2 inches and stop
• Hold the rep for up to 5 seconds and back
• Practice 10-15 reps a day

Superman

Superman is a great exercise for your back. It has many advantages such as it can relieve back pain, improve your posture, and strengthen your core. Also, you can practice at home without requiring any accessories.

How To:

• Lie down on your stomach with your hands and legs extended backward
• Take a deep breath and raise your head, chest, and legs off the mat
• Try to raise your torso and legs as much as you can and hold the pose
• Feel the tension on your back muscles for 5 seconds and back
• Relax and get ready for a few more reps

Plank Up Downs

It is a great female upper back workout that involves moving your body up and down in slow motion without disturbing your body alignment. It is an advanced workout that works on the entire back muscles.

How To:

• Come down in a high plank position
• Keep your back and legs in a straight line
• Lower one arm at a time for Plank down
• Similarly, raise one arm at a time for Plank up
• It is one rep complete
• Take a short break before starting the second rep
• Practice 10 reps a day

Swimmers

It is one of the most convenient back exercises that you can practice comfortably in your home gym. It works for all back muscles but its biggest advantage is it carries a minimal risk … Read More