A beautifully toned back can not only make you look like a sexy goddess, but it can improve your posture, eliminate back pain, and give you the strength you need to finally do pull-ups. Most women tend to focus on their butt, legs, and abs at the gym. But, there is something sexy about a toned back in a strapless dress. Just ask Cameron Diaz or Jessica Biel. Those girls rock strapless dresses on the red carpet!
Best Workouts for Women: Good Routines, Great Results
If you’re tired of back fat and back pain, it’s time to get a muscular, toned back that will make you stand up straighter in pride. This upper-body program is packed with some of the best back exercises for women and will help you achieve a sexy muscular back quickly.
How to Get a Toned Back
Your back is comprised of numerous large and small muscles, but for this exercise program, we are dividing it into four groups: the upper and outer lats, the lower lats, the middle back, and the lower back. Each exercise will focus on one or more muscle groups to give you that beautiful back of a woman.
If you want to show off your toned back muscles, you need to reduce your body fat percentage. Women by nature have more body fat than men. You can chalk that up to hormones. Most women don’t begin to show any muscle definition until their body fat percentage is between 16 and 20%.
To drop body fat, you’re going to have to change your diet. Focus on eating a well-rounded healthy diet filled with lean protein, fresh fruits and vegetables, and complex carbohydrates. Since you’re going to be working your back muscles hard with our back exercises for women, you will need more protein to aid in the recovery and growth of new muscle cells. You should aim to eat about 1 gram of protein per pound of bodyweight per day.
Expert Tip: A high-quality protein shake can help you reach your protein goals. Choose one that is low in sugar and high in protein and BCAAs.
Exercises to Get a Beautiful, Toned Back
Get ready to hit the gym hard to blast away fat and earn that fabulous back. The best way to develop your back muscles is with a good old strength training female back workout. Weights are your new best friend. To make this easy, we’re going to break the exercises down by muscle groups.
Upper and Outer Lats
The best back exercises for women to get sexy lats involve a wide grip that develops the impresssive “V” in your back. The best exercises include:
To best work the lower portion and develop sexy lats, use close-grip or reverse-grip exercises, like the following:
Rowing exercises are the best back exercises for women to really work your middle back. The best exercises are:
A strong lower back can improve your posture and reduce back pain. Remember to bend at your waist and not at your hips, as hip bending will work your glutes and hamstrings and not your back. The best back exercises for women to work your lower back include:
Choose one exercise from each of these muscle groups for your female back workout. Do three sets of 12 reps of each exercise. Feel free to change up the exercises during the week so you don’t get bored. Aim for 2-3 workouts each week. Don’t forget to stretch out your back with happy baby pose when ever you feel tight! Before you know it, you’ll have a killer back that will be the envy of the town.
Expert Tip: Remember to squeeze your shoulder blades together during these exercises to really work your sexy lats.
12-Week Perfect Back Workout
Perfect Female Backs: Exercise Motivation and Inspiration
(Slideshow by: Alexa Erickson)
Never one to shy away from showing off what she’s got, Rihanna’s beautifully toned back deserves to show off in tiny bikinis and backless gowns.
2. Miley Cyrus
This singer/actress often posts Instagram pictures and videos showing off her ideal female back workout of choice: Ashtanga Yoga.
3. Lea Michele
Her Instagram is filled with pictures of her working out, so you know this gorgeous celebrity knows a thing or two about toning up. Want to know how to get an ideal back like Lea Michele’s? She’s a SoulCycle fanatic, but also loves yoga and hiking, too.
4. Rita Ora
“You have to take care of your body so you can survive,” Ora says. The toned beauty sees her personal trainer for the best back exercises for women, Nora Alihajdaraj, at least three times a week when she’s in London.
5. Gisele Bündchen
The Brazilian beauty recently walked a whopping .07 of a mile in stilettos at the Olympics Opening Ceremony in Rio. Along with being a catwalk queen, this model is also an athlete at heart, and keeps a strong back by taking advantage of great exercise programs such as boxing and yoga.
6. Scarlett Johansson
“I’m not a fan of cardio, I like lifting weights. To be honest I work out like a guy!” ScarJo admits, though her incredibly curvaceous figure and sexy lats certainly don’t mimic anything masculine!
7. Doutzen Kroes
“I’ve biked my whole life. We didn’t have bus service when I was going to school in Holland, so I biked around 25 kilometers to school every day. I did speed skating, too, I was always working out. Then when I came to New York and I started modeling, I was boxing and now I’m doing ballet a lot, which I really like. Your body becomes really long and lean and toned instead of bulky and too muscular,” the model says of how she stays in shape.
8. Cara Delevingne
Toning up doesn’t have to be boring or miserable. To pull off sexy backless dresses, and even bare it all, Delevingne’s trainer, James Duigan, says the model and actress “has a very carefree attitude and she’s full of fun when it comes to working out.”
9. Gigi Hadid
For a sculpted body from head-to-toe, including her magnificently muscular back, Hadid’s workout plans include hitting up Gotham Gym, where she breaks a sweat with boxing.
10. Miranda Kerr
Life is busy between work and parenting for this supermodel, so a good workout routine involves her son. Kerr likes to practice yoga and then bike with her son to get her cardio in. She also admits drinking three liters of alkaline water a day is a must for achieving great results. Have a busy schedule, too? Try out this 20-minute fat torching routine to slim down quickly.
11. Bella Hadid
“I’m not really a big “working out” person, but I definitely like to do cardio when I do. I guess I run sometimes, drink green juices once a week.” Hadid said in a recent interview with WWD. When you want to do cardio quickly, this 5-Minute HIIT workout from Barry’s Bootcamp Trainer Matty Maggiacomo is the way to go.
12. Chrissy Teigen
Teigen wasn’t too concerned about losing fat fast after her baby, but believes balance is what it’s all about. She’s also a huge fan of the Khloe Kardashian diet, an upbeat class that incorporates a mix of dance, cardio and strength training. For great results quickly, sometimes you just have to do what makes you happy and the rest will follow!
13. Behati Prinslo
“The beach is definitely where I feel most at home. It’s my oxygen. I forget how much I need it sometimes when I’m away working. I am a mermaid after all,” the stunning model says. Want to be a mermaid and lose back fat fast in the process? Get in the water with this Mermaid Fitness routine.
14. Nicole Scherzinger
Everyone knows Nicole Scherzinger has an incredible body, including her perfectly flat midsection, but how does one look so flawless in a backless dress?! This beauty owes her toned and taught physique to workouts like spinning. Learn more about losing your back fat and other troubling areas with the exercise here.
15. Emily Ratajkowski
She’s known for taking it all off, but how exactly does this babe get such a banging bod? Yoga and hiking are her go-tos. If you’re looking to tone up your back and melt away fat quickly, Locust Pose is where it’s at.
16. Blake Lively
To get in shape for her role in The Shallows, Lively’s trainer Don Saladino had to make sure her upper body, including her back, looked toned and taught, so he ensured she worked on that area at least twice a week, and swam laps in the pool one day a week as well. To banish fat fast and show off your muscle tone, try this move next time you’re at the gym.
17. Selena Gomez
To get in shape quickly for her “Revival” tour, Gomez’s trainer Amy Rosoff Davis had the singer perform lots of circuit training workouts. Check out this workout to try it yourself, including push-ups, which are great for toning up back muscles without bulking you up and making you appear masculine.
18. Kate Upton
The model has been posting quite a lot of pictures and videos on social media of her thrusting 200-pound weights to really strengthen her physique and tighten up! Upton proves you can lift without looking masculine. Adding a weightlifting program like the 30 day arm challenge to your regimen will provide you with more lean muscle mass, and allow you to burn more calories in a day.
19. Anna Victoria
The Instagram star and creator of Fit Body Guides loves to use the kettlebell for upper body and shoulders. It’s one simple tool you can utilize to shape up all over in record time.
20. Julianne Hough
You likely know this blonde bombshell for her incredible professional dancing skills, but she also likes to keep it active with hiking. Hiking is great for strengthening the lower back, so get outside and try it for yourself!
21. Claudia Sampedro
This Cuban beauty and fitness model provides some serious fitspo on her Instagram. The resistance band is a great addition to a female back workout.
22. Anastasia Ashley
This pro surfer has to work her body outside the water to stay in great shape, too.
23. Ana Delia De Iturrondo
This babe’s killer body is a result of IFBB pro bodybuilding and fitness competitions. She’s also incredibly stunning to boot. She’s a big fan of the dead lift, which not only works the hamstrings but lower back, too.
24. Jenna Dewan-Tatum
This stunning lady is known for killing it with her dance moves. Dancing is a great way to burn some serious calories while toning all over, including the lower back.
25. Jada Pinkett Smith
“My trainer and I are into reps instead of heavy weights because the goal now is about sculpting,” the actress said of her workout routine. To get that sexy arch like Smith’s, try the stability-ball leg raise.
26. Lady Gaga
This bold and beautiful singer is a big fan of hot yoga. Try Camel Pose to create the desirable sculpted arch in your lower back.
27. Hailey Baldwin
The model is known for her flat tummy, and with that comes a strong lower backside as well. Try these great core exercises to tone your entire midsection from front to back.
28. Lyzabeth Lopez
She’s a fitness instructor, personal trainer, pro fitness competitor and registered holistic nutritionist, and she’s got one hot bod to show for it. She’s all about training to get a sexy Hourglass silhouette.
29. Cassey Ho
This Pilates queen is all about having fun while working hard for the body you want.
30. Jessie Delgado
Jessie’s beautiful body has gained her a major fan base on Instagram.