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10 Exercises to tone your back at home

The problems of back pain, mainly lumbar and cervical pain, are very common. Neuromuscular deconditioning, also known as lack of toning, is the main reason for the pain. Learn how to tone your back at home.

10 exercises to tone your back at home

In this article, we present 10 of the 125 exercises that you can do at home to tone your back and the whole body.

To prevent back pain, it is key to tone the muscles involved in stabilizing the spine. This not only involves the abdominal muscles but a whole series of muscles that have some connection with the stability of the spine (almost all).

One of the best ways to improve the stability of the spine is to perform exercises like those of daily life with some added difficulty, either by adding a resistance (weights, elastic bands) or by generating imbalances.

It is also important to strengthen all the weak muscles, which will vary per person, and that is why attention by a personal trainer is key. The weaker muscles are often very common in people who have sedentary habits (gluteus medius, multifidus, etc.).

Toning the muscles of the back is as important to avoid the pain, as it is brushing your teeth to avoid cavities. That’s right, the body deteriorates if you do not take care of it. Learn how to tone your back very easily!

These 10 exercises should be part of your daily life

1. Superman

tone your back superman exercise

In this exercise, it is easier to lift only one hand or one leg. The progression is to raise a hand and the opposite leg at the same time and finally, to change the support in the ground, being that at lower base of support, greater difficulty.

2. One or two leg squat

tone your back squat exercise

Keep your back straight as you lower. Starts with 2 legs and to progress, increases the difficulty with more resistance. Finally, perform this exercise with 1 leg.

3. Mobilize extremities while standing with active stability 

tone your back extremities

All the exercises you do moving your arms while standing up will challenge your spine to stay stable.

4. Bridges (supine, prone, lateral)

 tone your back bridges

Each type of bridge involves a different muscle zone. The easiest thing is to keep your knees on the floor. To progress, you can remove a support or move the support from the elbows.

5. Hip Abductions 

tone your back hips abduction exercise

This exercise is simple but tremendously important. Toning the gluteus medius is important, especially if you have it weak (very common).

6. Cat-Camel

tone your back cat camel

This exercise is gentle and relies on improving the control you have over your entire spine. You must round and arch the column very slowly and without forcing. Try to mobilize the column, vertebra to vertebra.

7. Bird

tone your back bird exercise

Working the interscapular muscles is important because it also tends to be a weak musculature.

8. Lateral elevations 

tone your back neck lateral elevations

Lateral elevations have been shown to be an excellent exercise to reduce cervical pain. During the exercise, you are likely to notice a slight overload on the neck. This momentary pain is not harmful if it is mild and does not last after exercise.

9. Front elevations 

tone your back shoulder front elevation exercises

This exercise allows better control of the spine while mobilizing the upper extremities. Start with a low load and raising your arms slightly. To progress, increase the load and range of motion.

10. Abs and lower back

tone your back abs exercises

This exercise consists in doing crunches keeping the hands together in the hollow of the lumbar area and one leg stretched while the other is kept bent.

We recommend performing these exercises within your training plan 1-2 times a week, being able to distribute the exercises in different sessions.



Repetitions or time

Perception of effort




15-20 / 10-30 s



30-60 s



10-15 / 10-60 s

5-7/10 “Moderate”

20-45 s



6-15 / 10-45 s


“Hard- Harder”

20-180 s

* At the advanced level, the training parameters depend highly on the objective.


Toning your back will avoid many pains and dislikes. Consult a physical activity and sport professional to adjust training to your individual characteristics!

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Written and photographs by:

Diego Moya and Sebastian Borreani

Founders of Entrenarme

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