This workout plan is meant to be quick and easy so you can tone your back before your morning coffee has even finished brewing! Whether you are looking to tone up for a dress with a plunging back or just want to feel your best on your wedding day, these simple exercises will help knock your back into shape. All of the exercises just use body weight and can be done when you get up in the morning, before bed, or if you have the space throughout your day to lean against a wall, grab a door frame, or lie on the floor.
All exercises have been approved as time-effective ways to tone backs by Brad Seng, the University of Colorado Boulder Triathlon head coach, D3 Multisport head coach, and Team World Vision nationals head coach.
1. Scapular Wall Slides
Lean against a wall making sure that your head, upper back, lower back, and butt are all pressed against the wall. Next, press the back of your hands against the wall on either side of your head. Make sure that you are pressing everything from your wrists to your elbows against the wall. Now, slowly slide your arms up the wall trying your best to keep your wrists and elbows from coming off. Once you have gone as far as you can, slowly bring your arms back down to their starting position. Complete 2-3 sets of 8-10 repetitions of these scapular wall slides. Remember to engage your back muscles in order to feel the burn!
2. Wall Pulls
For this one, we are going to use a door frame, pole, or sturdy tall object; reach your arms straight out and grab it. Place your feet next to one another so that they are touching. The closer your feet are to the door frame, the harder the workout–the farther away they are, the easier the workout. Now, pull yourself towards the door frame until your chest touches it and hold this position for a few seconds. After, slowly ease away from the door frame and return to your starting position. Complete 2-3 sets of 10-15 repetitions.
3. Bent Over W’s
Begin by placing your feet shoulder width apart and slowly hinge at your waist and stop when your chest is parallel with the floor. It is important that you do not round your spine. Add a slight bend to your knees. Hold your arms out on either side of your body with a bend to create a W-like shape with your palms facing the floor. Your elbows should be facing the wall behind you. Very slightly bend your knees and bend your arms. Pull your arms into your chest, rotating your arms so your palms are now facing each other at your face. Make sure to squeeze your back muscles during this exercise to get the best result. Complete 2-3 sets of 10-15 repetitions.
Get ready to fly! Begin by laying face down on the floor with your arms reached out in front of you. At the same time, activate your back and core to lift both your arms and legs off of the floor to create a superman-like pose. Hold this position for 5-10 seconds and then bring your arms and legs back to their starting position. Complete 2-3 sets of 8-10 repetitions.
5. Prone Thoracic Extensions
Begin by laying face down on the floor with your arms bent and your hands touching the back of your head. Activate your glutes, your core, and your back by working to lift your chest off of the floor. Hold this position for 5-10 seconds and then return to the starting position. Complete 2-3 sets of 8-10 repetitions.
All exercises can be enhanced by creating extra focus on tightening and squeezing the muscles that are activated during the exercise.
And with that, your coffee has just finished brewing and you have completed a full back workout! Easy enough! Make sure to modify each set as you feel if it is too challenging or not challenging enough. You are now bound to look your best on your wedding day if you are to follow this workout plan.
Check-out ALL! the workouts in this series:
- BACK Five Easy Back Exercises for Your Backless Wedding Dress
- TUMMY 5 Quick Tummy Toning Exercises for a Mermaid Wedding Dress
- ARMS 5 Arm Exercises to Rock Your Sleeveless Wedding Dress
- BUTT AWWWsome Butt Exercises for Any Wedding Dress