From tank tops to backless dresses, a sculpted back is a summer must. To get a sexy back you need to improve your posture and strengthen the chest, shoulder and back muscles.
Stand with your heels 2 to 4 inches away from a wall, with your head, shoulder blades and buttocks touching the wall. Reach one hand back and, with the palm flat against the wall, slide it behind your lower back curve.
1. Posture
Whether you’re gracing the beach in a backless dress or getting ready to rock that low-cut top in the pool, having a sculpted and toned back is an essential element to any sexy outfit. A strong and healthy back is not only good for your appearance, but also prevents injuries. The most important thing to do to improve your posture is to strengthen and stretch your core muscles, which include the abs and back muscles.
Having poor posture can not only make your body look saggier but also can cause back and neck pain, headaches and poor circulation. The most common causes of bad posture are slouching over at work or while watching TV, a tightened upper back and shoulders, and weak muscles in the front of your torso.
One easy way to correct your posture is to stand against a wall and place your heels 2 to 4 inches away from it. Pull your shoulder blades together and touch them to the wall, letting your chin fall forward slightly. Hold this position for a few minutes each day until you feel comfortable maintaining it.
Another simple exercise to help strengthen your back is to lie on the floor with the tops of your feet on the ground and your knees bent, pushing your butt against the floor. Raise your arms and legs off the ground to form a Y shape with your body and slowly lower them to the starting position. Do 10 repetitions.
2. Strengthen Your Core
Having a strong core not only makes you look more toned and sexy (in a revealing dress or backless top, for instance), it also helps prevent back pain that plagues over 80 percent of Americans. This is because a strong core provides the foundation that supports the muscles of your back, shoulders and chest.
Slouching, whether due to poor posture or a sedentary lifestyle, weakens your back and shoulder muscles, leading to a rounded and sagging appearance. Strengthening these muscles with exercises like dumbbell rows and suspension training can help reverse that effect, giving your back a more sculpted look.
Another important way to get a sexy back is by strengthening your ab and core muscles. These muscles are essential for good posture, preventing back pain and improving your overall body balance. This is particularly important if you spend most of your time sitting at a desk or arching your back while typing on a laptop.
The standing deadlift upright row is a great exercise for the core because it engages all of the major muscles of your back, chest and arms while forcing you to maintain good posture. Start with a weight that you can lift for 3 sets of 15 reps. For best results, alternate which arm you lift with each rep so that one side gets worked harder than the other.
3. Stretch Your Abdominals
When it comes to getting a sexy back, the abdominal muscles are key. They help support the spine and posture, and aren’t something you can neglect if you want to avoid a hunched back and other problems down the road. To get a stronger, more toned back, you’ll also need to include exercises that work the rest of your back muscles, like rows or pull-ups. Including these back muscle workouts in your routine ensures that all of the major muscles that make up your back are working together to keep you healthy, strong and looking great.
Aim to stretch your abs before you exercise and after your workout. Cleveland Clinic reports that performing dynamic stretches before you exercise can help your core muscles warm up, which could improve performance and reduce your risk of injury. Stretching your muscles after a workout is just as important, and can help to relieve tension from overworking your core muscles.
Some people don’t stretch their abs before or after a workout because they think it’s not necessary. However, incorporating these stretching exercises into your routine can help to strengthen and lengthen the abs, which will lead to a leaner, more defined and sexier back.
4. Strengthen Your Back
Working out your back is an essential part of a complete workout. It can help with posture, but it also helps build a leaner and stronger physique. A strong back can make you look taller and more confident in dresses, tank tops, and swimwear for summer. It can also help you stand out in a low-cut dress or backless blouse.
Workouts to strengthen your back are typically done with dumbbells and a workout mat. You can start by doing the exercises 2 to 3 times a week, and then gradually increase your frequency. If you’re new to these exercises, check with a trainer for guidance on proper form.
To do this exercise, stand with your heels 4-6 inches away from a wall. Then, lean against the wall and touch your head, shoulder blades, and buttocks to it. Reach one hand back, placing your palm flat against the wall, and slide it behind your lower back curve. The space between your back and the wall should be about the thickness of your hand, and if there’s too much, tightening your abs can flatten out your arch.
Another exercise for strengthening your back is the seated cable row. Lie on the floor with your feet flat on the ground, then raise both your legs and arms up to your chest. Hold this position for 15 to 30 seconds, then bring them down and repeat.
