15-minute workout for a fit and toned back

Are you looking for a magical upper-body workout to build a strong and beautiful body? Then look no further! Because this fifteen-minute training routine will strengthen your back, improve your posture, alleviate backache and sculpt tough muscles.


This training routine was created by Jen Ator a fitness editor and the author of the book Shape Up Shortcuts. It aims to strengthen the muscles in your shoulders, arms, chest muscles, stomach muscles, upper and lower back, thighs and buttocks. By using these exercises you will shake off the back pain and get a toned and fit view from the back side. It sounds tempting to you doesn’t it?

The entire workout consists of effective moves such as pull-ups, push-ups, superwomans and lat pulldowns. All you need to do is to perform three sets of each move with twelve repetitions per set.

If you want to get a stunning result as soon as possible you should exercise more than three times a week. You may also combine it with cardio training, such as running, jumping rope or bicycle riding.

Although this training makes your back muscles work it will not take much of your time as it only lasts fifteen minutes. That is why this workout is good for busy ladies, beginners, mothers and for those who just do not like to work out at the gym.


Are there enough advantages for starting this upper-body workout? We bet on it! So if you are ready to try you need to scroll down to see these moves.

#1. Plank V-Ups

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– Start out in a plank position with your elbows on the mat, on your toes with your stomach off the mat. Keep your back straight.


– Keeping your belly button pressed in, push your butt up on the exhale. Repeat at least 10 times.

#2. Modified Pushups

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– Come to the ground on your knees. Tighten your core and maintain a flat back. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.

– Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.


– Without locking your elbows, push yourself back to the starting position by straightening your arms.

#3. Pilates Swimming

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– Lay down flat on your stomach with your arms up over your head. Pull your abs in tight

– Raise your lower legs and upper body up off the ground (only your thighs and abs should be touching the ground).

– Now pulse your arms and legs up and down. Move your right arm and left leg together and your left arm and right leg together. Alternate them back and forth for the desired amount of time.

#4. Pullups

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Select the correct weight to counterbalance your own before beginning. The heavier the weight, the easier it will be.

Reach above and use an overhand grip to secure yourself as you kneel on the padded surface of the assisted machine. Tighten your core as well as your glutes.

Lower yourself slowly. Do not lock out the elbow. Pull yourself back to the starting position but do not let the weight touch the stack. Pause and repeat.