8 Sculpting Back Exercises For Women

All of us have been to the gym at least once in our lifetime to try and build some good real abs and biceps but may not have achieved the best results so far. Despite the fact that we have used all the fancy instruments from the gym such as cable machines, dumbbells and etc. we may still not reach where we wanted, thus remembering the basics and their importance. Thus here are some classic exercises that you can add in your daily routine to observe a world of difference and the same are explained below in a detailed manner.

Below Are The 8 Sculpting Back Exercises For Women:

1. Inchworm

Very much like burpees, the only difference here is that here you don’t have to jump in the air and instead, bend down completely with your hands touching the ground subsequent to the pushup. A repetition of 10-15 in sets of 5 is a good enough workout session of inchworm for a day. This works out the back extensively and thus it is very important to warm up before going through with this exercise.

Inchworm

2. Sumo Squat Thrust

Stand with your hip-width apart with both your hands touching the ground within your feet in a sumo position. Now jump back your legs back keeping in mind that that the hands will be in the same position as they were previous to this step. This works out the back effectively from top to bottom and furthermore, this is also a complete body exercise therefore a very vital one in the day to day workout affair.

Sumo Squat Thrust

3. Triangle Pushup

The idea under ‘sculpting back’ refers to maximum muscle growth and body fat loss. Triangle pushup is one exhaustive exercise to see that both the above mentioned agendas are gone through. Begin with both your hands converged inwards close to your chest while already in a pushup position. Now begin the exercise and you’ll definitely observe the difference to a simple pushup. The intensity is higher in this exercise and helps in burning more fat and strengthening the muscles.

Triangle Pushup

4. Burpees

Burpees are an advanced method of workout in the modern times. Do a pushup, skip your legs right in front near to the hands and jumps as high as possible, get down and now skip your legs back, do a pushup again and repeat. Burpees help in burning calories as this comes under HIIT (High Intensity Interval Training) and therefore a very prominent exercise in the cross-fit regime. 3 sets of the same where each set contains 10-15 burpees is highly comprehensive in your everyday workout session.

Burpees

5. Single Leg Glute Bridge

Lay on your back with both your legs bent and feet touching the floor while the hands are stretched wide open. Now Stretch one leg in a 45-degree angle and raise your hips with the help of the opposite hand and back. Hold on to the position for about 3 seconds and repeat the same with the other half. Doing the same in reps of 10 and 3 sets each should keep your workout forceful to achieve the maximal loss of fat.

Single Leg Glute Bridge

6. The T-Plank

T-Plank is an effective exercise that concentrates your upper torso combined with lower. Get down to a pushup and now raise your one hand in the air whereby the stretch should make your body in the formation of a T. Control on to that position for about 5 seconds while hovering the air as this is the time when the body will be worked out lethally. The same exercise can also be done with the help of a medicine ball that would further enhance your body balance and helps you in your resistance power. 3 sets of 10 reps should do well for your body on a workout day.

The T-Plank

7. Woodchop With Medicine Ball

We all have seen a woodcutter giving slant chops to the tree as that is the most effective chop against the parallel ones. In the similar manner, holding a medicine ball in both the hands and getting the same down in a slant in a manner as if you were chopping the wood yourself is the way to go about it. This works out your shoulders, back and removes all the unwanted fat from around the waist.

Woodchop With Medicine Ball

8. Swizz Ball Crunch

Crunches are vital in every field of workout since its inception. Doing the same on a stability ball becomes more challenging and where the going gets tough, the fruits become sweeter. Crunches on a stability ball works out the legs and helps your calorie burning mechanism to act faster. 10 crunches in 3 sets each would give you effective results in the long run.

Swizz Ball Crunch