6 Exercises For A Defined Back

Here we present you the best exercises for a defined back. Try them out now!

These exercises for a defined back are not just about looking good, they are also about improving posture. To achieve this goal, you should do appropriate exercises every day and you shouldn’t lack stamina.

As with all types of exercise, results are not seen immediately. It takes some time before you can enjoy the effects you want. Therefore, you should definitely not get discouraged beforehand.

In the beginning, when you start to incorporate regular exercise into your daily routine, it is quite normal for most people to focus on the abs and arms and legs.

However, it is also important to do exercises for a defined back . Why? Because a strong back ensures good posture and less discomfort.

How do you get a defined back?

1. Bench support

The bench support exercise is particularly effective. When pushing up and holding the back, the upper muscles work. There should be as little space as possible between the legs. The abdominal muscles are tense, but you continue to breathe calmly. The back should be straight so that it is not overloaded.

In this exercise, the body is only supported by the hands and feet. The legs and back should form a perfect straight line. Alternately pull your arms backwards.

You can also use a medium weight for your arms, which will increase resistance. Start with 20 seconds and increase the duration when you feel more confident about the exercise.

2. Fitness bands

Fitness straps are elastic instruments that can be used for almost all exercises for a defined back. Plus, you can take (and use) them with you wherever you go.

The ligaments allow you to perform all kinds of movements (up, down, to the side, angled), which stimulate specific muscles.

Sit on a chair and hold the center of the band under your buttocks. Attach the ribbon and pull it up. Bend your elbows so you can get your hands behind your neck. Pull the band up with both palms of your hands until it is completely stretched. Lower slowly and do as many repetitions as possible in 60 seconds .

Do it twice a week for a month until you see results.

3. Deadlift

With simple exercises for a defined back, you can come a good deal closer to your goal. Your muscles are being used every time you open or close a door, pick up something, turn the steering wheel, or take a shower.

For a strong back, you can also do exercises with the barbell. This includes deadlifting in various positions (always with your back straight) and trying to balance your own body weight.

Exercises that work the glutes, Achilles tendons, quadriceps, forearms, shoulders and abdominal muscles are best.

4. Stretching

When the back muscles are tense, you often get even more bent. This can have negative consequences for the spine. To prevent this from happening, we should stretch the shortened muscles, chest, and arms.

Make sure you try to work on your elasticity. After doing the exercises for a defined back, you should definitely stretch yourself, if only for 10 minutes. Place your arm against a door frame at a 90 degree angle. Rotate your body toward the other arm and stretch for 30 to 60 seconds, then switch sides. 3 reps and you will notice a noticeable improvement in your back.

5. Work with your whole back

Often your own body weight is enough to do exercises for a defined back. To strengthen your back, you can do the typical Superman movement, for example, which targets both the upper and lower back.

To do this, lie face down on the floor. Lift both arms and legs off the floor at the same time and hold the position for 10 seconds. Then let go again and relax the whole body.

Repeat this exercise as many times as you can in 60 seconds. Perform 3 times a week to achieve your desired result.

Remember that you should always take some time between exercises to relax. This way you avoid overload and injuries.

6. Pay attention to your posture

Half the battle for a strong back is maintaining correct posture. Try to focus on how you stand and sit.