Katrina Hodgson, NASM CPT, BS Health Science, has helped thousands reach their goals by designing fitness programs with her workout videos and her website ToneItUp.com. As one of Diet.com’s featured personal trainers she hopes to share her passion for fitness and continue to make a positive impact for the Diet.com community.

» Meet Katrina Hodgson
» Save Author as Favorite
» See all FitnessExpertKatrina's Posts

Recent Posts

» Make Fitness Your Resolution!!!
» Top Slimming Secret (& Why Women Shy Away from It)
» The 5 BEST Ab Exercises!
» The 5 WORST Ab Exercises!
» The Spring into Swimsuit Shape Workout


» August 2007
» July 2007
» June 2007
» May 2007
» April 2007
» March 2007

Fitness Expert Katrina

by Katrina Hodgson, Diet.com Fitness Expert
Subscribe to this feed Subscribe

Ever wonder how to get such a smooth, toned back that even the tightest bra won’t show every detail? Tanks, backless shirts, dresses and all stylish tops always look better when you have a toned back.

But how do you target those muscles? Most women forget to work this when they hit the gym or workout at home. If you do squats, push-ups, bicep curls, tricep extensions, sit-ups, hamstring curls and cardio you are still missing the entire back!!

This is why it is so important to have muscle symmetry and balance. Not working those back muscles will also cause tightness in the chest, affecting your stance, your neck, your flexibility and posture. No one looks twice at a woman slouched over... even in the sexiest dress!

Improve your posture, tone your back, prevent injury and be strong with these 5 toning tricks for your back!

Perform 10-20 of each, 2-3 sets.

*Always exhale during the exertions of the exercise, ex; pulling down during a lat pulldown.

*Make sure you go slowly and with control to maintain good form.

1. Bent-Over Row
This primarily targets the middle of the back.

There are many ways to do rows. You can use a cable machine at the gym, dumbbells or any kind of weights. To perform a bent-over row, bend so that your spine is neutral, not curved, your knee and hand can be resting on a bench or a ball, squeeze your shoulder blade back as you tuck in your elbow to your side and row the weight up. Slowly and controlled return the weight and straighten your arm. You can also do two arms at a time.

bent over row

2. Continue

1 | 2    Next Page

@ 1:13pm ET on August 15, 2010
I have tried all of these and they've shown good results. I've never had a problem with fat accumulation on my back, but I do have more muscle tone there now. Thanks!

@ 1:07pm ET on August 16, 2010
we have to do it alternet day or regular

@ 11:11am ET on May 28, 2012
How would you do a back extension on the floor? I don't have a ball but I still want to incorporate back extensions into my workout.

@ 6:03pm ET on June 5, 2012
Check out this exercise demo for a Back Extension Squeeze performed without a ball! http://www.diet.com/exercise/back-extension-squeeze

Post a Comment

Hot Topics

diet, weight loss, fitness, motivation, abs, restaurants, health, calories, stress, challenge, gyms, support, goals, points, exercise, metabolism, food, recipe

Most Popular Searches

Most Popular Blogs

» Longer, Leaner Thighs: 5 Best Exercises
» We Announce The Challenge WINNER!
» Best Vitamins Dieters Not Getting
» The Dangerous Escape Food Provides
» Janel Hits The Farmers Market

Highest Rated Blogs

» 5 Healthy Pumpkin-Flavored Foods to Try This Fall
» 6 Tips to Add Healthy Whole Foods to Your Diet
» Summer can trigger panic mode
» Halloween Chocolate Ghost Boo-nana Pops
» What To Do Instead of Going on a Diet

Sign up for our free diet newsletter
We respect your privacy. We will never share your email address with a 3rd party for any reason.