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Beautiful back: 5 Moves to work your back muscles

Krista Stryker is the founder of 12 Minute Athlete, a website providing free, incredibly effective high intensity interval training (HIIT) workouts and awesome fitness motivation. Get more from Krista on Twitter.

Get the sexy, toned back you've always wanted

Get a beautiful back just in time for summer with these five no-nonsense workout moves.
Sandbag row

Summer is almost here, and you know what that means: strappy tank tops, backless dresses and skimpy bathing suits for months on end. And when you're having fun in the sun, the last thing you want to have to worry about is how your back looks to others. But not to worry: These no-nonsense workout moves will get you the beautiful, toned back you're proud to show off — well before summer officially begins. So grab a sandbag, a weight or even a backpack filled with books, and give these five moves a try!

Sandbag press

Sandbag press

Sandbag press 2

How to do it:

  1. Stand up straight holding a sandbag in front of your chest. Raise the sandbag over your head while keeping your abs and glutes tight.
  2. Lower the bag back down and repeat.

Straight leg dead lift

Deadlift 1

deadlift 2

How to do it:

  1. Hold a sandbag or weight at your waist. While keeping your shoulders pulled back and your abs tight, slowly lower into an "L" position so that the sandbag touches or almost touches the ground.
  2. Stand back up and repeat.

Pike push-up

Pike push up

How to do it:

  1. Start in a downward dog position. Lower your forehead as far as possible toward the floor.
  2. Push yourself back into the starting position and repeat.

Sandbag row

Sandbag row

Sandbag row 2

How to do it:

  1. Stand in an "L" position holding a sandbag or a weight with your arms long in front of you. While keeping abs and glutes tight, pull the sandbag toward your chest, making sure to squeeze your shoulders at the very top.
  2. Lower back down and repeat.

Dive bomber push-up

Dive bomb pushup

How to do it:

  1. Start in a downward dog position. Bend your elbows and drop your chest to the floor, and then push forward. Pause when you have pushed your body forward and up. Bend your elbows and drop your chest back down to the floor.
  2. Push back up to the starting position and repeat.

Beginner modification:

Start with your hands in front of you and knees on the ground. Bend your elbows and drop your chest to the floor, then push forward. Pause when you have pushed your body forward and up. Bend your elbows and drop your chest back down to the floor.

Push back up to the starting position and repeat.

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