- Most people focus only on improving noticeable areas like butt, belly or legs... but the key here is how strong the upper body muscles are (especially back muscles). They are not just the main key to a strong and attractive body but also one of the best ways to protect the body in case of injury.

- 8 exercises you can do at home or gym to strengthen back and arm muscles at the same time (back exercises can be done at home).

- To make the workout effective and get the best results, do these exercises 3 to 4 days a week. One set for all exercises to burn back fat. It's best not to stop between exercises or just pause for a few seconds. Take one or two minutes rest after the last exercise. Repeat the set 2 to 3 times.

Workout time :

This workout should be part of your daily program to get amazing results and a toned, balanced body (4 days a week)

Equipment :

Light weight dumbbells and medium weight dumbbells

The exercise suits:

Back muscles

First exercise: T Raises

This exercise doesn't need heavy weights for great results at home.

Stand with light weights in your hands and legs slightly apartBend your knees a bit then move hips and lower torso back until parallel to the floorBring the weights together and turn your palms forward.

Keep arms straight then lift weights to shoulder height with your back down. (Make sure your abs and sides are tight all the time).

Exercise 2: Single dumbbells arm row

Try to keep your shoulder stable while still keeping your abs tight to get rid of back fat.

Stand holding a medium weight dumbbell in one hand with legs slightly open, shoulders width apart, knees bent a bit. Then move your hips back and lower your torso until it’s parallel to the floor. Put your right hand on a wall in front for balance.

Pull the weight toward your chest by bending your left elbow towards the ceiling. Do 10 reps per side.

Exercise 3: Delt raise

This exercise is all about control. To get the most out of it you have to use your back muscles instead of your arms.

Stand holding light weights with your feet apart and knees slightly bent.

Move your hips back and lower your torso until it’s parallel to the floor.

Turn your palms to face each other and bend your elbows, then lift the weights up to shoulder height.

Lower your lower back gently while keeping your abs and glutes tightened during the exercise (10 reps).

Exercise 4: Plank with lateral arm raise

Move your limbs away from your belly. This works your back and abs together and helps with balance.

Start with your hands on the ground parallel to your shoulders and your legs open.

Try to keep your thigh position while raising your arm at shoulder level.

Repeat the movement with the other arm (10 reps each side).

Exercise 5: Push up holds

Mix and do some exercises at home to strengthen back muscles instead of doing hundreds of ineffective ones.

Sit in a pushup position with your hands placed a bit wider than shoulder width.

Legs slightly apart (your whole body should be straight).

Bend your arms and lift your body slightly off the ground. Take a deep breath then push your chest up.

Press down with your lower back and take a deep breath.

Return to the starting point to repeat the movement (5 reps).

Exercise six: Backs and booty blasters

Even though this move focuses on the glutes, rear, and inner thighs, it’s also a great home workout (the muscles along the back of your body are called the posterior chain).

Lie on your stomach, lift your chest up, then arch your back and clasp your hands behind your back.

Slowly move your legs apart and bring them back together (10 reps).

Exercise seven: Twister

Time to do some toast exercises but shaped as back workouts at home. These exercises will strengthen your back muscles.

Sit in a squat position with your hands in front of your chest.

Twist your torso to the right while staying in the squat position. Put your left elbow on the outside of your right knee. The other elbow should point up to the ceiling.

Hold your breath for three counts then return to the middle. Repeat on the other side (4 times).

Exercise eight: Pilates Press

You'll also shape your chest effectively doing this exercise, and it helps lose back fat as long as you don't let your hips drop when you go down to the floor.

Lie down in push-up position and lift one of your legs behind you so the lower part of your foot faces the ceiling.

Lower your body to the ground by bending your elbows and keeping your back straight.

Push your body back (10 reps, but to the side).

Note

Exercising regularly every day if possible is the most important thing you can do for your health. Exercise helps control appetite, boosts mood, and improves sleep. In the long run, it also lowers risk of heart disease, stroke, diabetes, dementia, depression, and many cancers. So you should find a good experienced trainer who has a solid record and good relationships with past clients who got great results. This will make you more excited to train with her without hesitation. You can find this at Fitness Garage.