How a girl can build a beautiful back: exercises for training back muscles for girls in the gym and at home

Just because you can't see your back doesn't mean it isn't important to your health. You should give it the same attention in training as all other muscle groups - quadriceps, shoulders and abdominal muscles.

The back is not visible, so people rarely think about it. Unfortunately, this is the situation for many women who forget to train the muscles in the back of their torso. Too often we skip the necessary exercises for the back muscles, doing only those that load the visible areas of our body. You should stop doing this! Strong latissimus muscles, trapezius and others, are necessary for a healthy body and beautiful posture.

The back works in almost every movement we perform every day, so it is important to pump it up - to make this work easier.

In addition to the strength and functionality that a girl receives from training, a strengthened and muscular back and pumped-up shoulders allow a girl to visually make her waist much thinner. You'll also no longer have to worry about your bra constantly eating into your back fat, and you'll look great in clothes that don't cover your back. Isn't all this enough to get you started on your workout right away?

We will focus on the major muscle groups. The three most basic are the latissimus, trapezius and lower, which straightens the spine. Also, doing these basic exercises will strengthen many other back muscles, especially those that extend and rotate the shoulder joint.

The function of the lats is to rotate the shoulder inward and extend the arm. The lower back muscles are used to tilt the body from side to side or arch backward. Trapezoidal ones are used to lift the shoulder blades and rotate them upward.

In this article, we'll look at ways to tailor your workout to your body and its characteristics and ultimately develop strength, size and symmetry in your posterior muscles.

Developing your own training program

A good back routine should include at least three compound rowing exercises that target the upper and middle back muscles and 1-2 isolation exercises for the lower back.

Your choice and sequence of exercises should be varied from one workout to the next, or at least every 2-3 weeks, to ensure that you optimally engage all the back muscles during training.

Sets and reps

In general, many people get the most benefit from 10-15 repetitions and 2-3 sets of one exercise. This value will vary slightly as your training, physical strength and goals are taken into account. Women who just need to maintain their existing figure should perform 2-3 sets of 12-15 repetitions.

Those for whom it is important to gain muscle mass should perform 3-4 sets of 8-12 repetitions. To gain physical strength and pump up, you should perform 3-4 sets of 6-10 repetitions.

You can use all three of these tactics in your program for variety. For example, if you need both strength and volume, you can combine the two tactics, alternating between sets of 8-12 reps and 6-10 reps.

Other muscles that are trained along with the back

The rear deltoids and stabilizing muscles are usually trained along with the back because they are involved to some degree in many exercises. In addition, it is advisable to add exercises to the training program that exclusively strain the teres major and minor muscles, as well as the trapezius.

Although all three of the above muscles are involved in many back exercises, if you want to develop them more, you can add specific movements that target them.

You can also combine pumping your biceps with training your back. It is useful to combine both deadlift exercises for an effective workout to reduce your time spent in the gym.

Frequency, duration and intensity

One of the best styles of fitness plans divides workouts into exercises for individual muscle groups. Each muscle group is given its own day or combined with 1-2 other muscle groups. This allows you to completely treat an individual muscle to stimulate its growth. If your back is one of your weak points, you will benefit from prioritizing it by doing exercises that target it twice a week. We will talk about prioritization further.

Your workouts should not last more than an hour a day. This time is enough for the trained muscle to become completely tired. If the class lasts more than an hour, then you need to stop chatting in the gym - you came to work out, not to talk.

The intensity of the exercises has already been discussed above, where shoulder muscles were also discussed. It all depends on what you can do yourself. Do you have enough willpower? Can you force your muscles to do something you don't want to? When you're at the end of a workout and ask yourself, "Should I stop here or do one more rep?" how do you answer that question?

Instead of asking such questions, why don't you simply tell yourself to squeeze everything possible out of this weakening body? Don't say you'll do one more, two more, or four more. Push until you are completely weak, as if your life depended on these repetitions.

Why is this so? Because you are only held back by the boundaries with which you limit yourself. If you firmly decided to stop at 40 kg when performing a bench press, how do you know that you cannot lift 50?

The intensity depends entirely on willpower. Instead of being happy that you completed the workout, you should ask yourself what would happen if you added two more weights to the barbell. You can say that you don't know anything until you try!

What muscles should you train regularly?

The back is one of the most important parts of the human body, since it is responsible for “fixing” the internal organs in their places. She takes part in the process of any motor activity: from lifting a fork to laying stones.

The back includes several groups of muscles: the broadest superficial muscles, consisting of the upper, middle and lower sections, and the deep muscles. Any training program for girls should begin with warming up all these groups, since even working only with superficial muscle tissue, the muscles of the deep section are automatically involved.

Exercising in a gym allows you to:

visually reduce the waist due to slight expansion and proportional alignment of the back and shoulders;
qualitatively work out the muscles of the lower body and arms, which require a strong, resilient back;
improve posture, straighten your shoulders and make your décolleté area more aesthetic and attractive;
make the figure proportional, remove asymmetry.

Among other things, a healthy back is the key to good digestion and productive lung function.

Be sure to check out: Exercises and programs for weight loss in the gym Circular training: basic rules of training for girls Effective program for men in the gym: tips for beginners The most effective complexes for working out the hips and buttocks

Working towards specific goals

Safely adding mass

Regardless of the purpose of your training, be it for competition or just for health, a wide and strong back is a sign that you are doing your training correctly. Core exercises such as deadlifts are the best for adding size and strength to your back muscles. But add high-intensity rowing exercises into the mix, and you're sure to develop a back that deserves an award.

Traditional deadlifts are a must for a good back. The row directly targets the spinal extensors, but the glutes, quads, and calves are also involved. Stabilizers also work - trapezoidal, bladed and diamond-shaped. You'll be hard-pressed to find an exercise that hits more muscles than the deadlift! By performing it with heavy weights and at high intensity, you build strength and size that cannot be achieved in other ways.

To perform deadlifts safely and correctly, you need to perform the first few reps without any weights at all.

Make sure you have excellent technique before adding weight to the barbell. Add weight slowly. It is recommended to perform the entire first set without weight. To begin the exercise, squat down and grab the barbell with the grip you prefer.

Contract your shoulder, back, and core muscles, then, in one powerful motion, extend your hips and knees upward. About halfway up or when your knees are three-quarters extended, straighten your hips fully and return your shoulders to a standing position. Return to the starting position and repeat.

You should remember that deadlifts can be a dangerous exercise if not performed correctly.

It is important to warm up your body at the beginning of your workout by doing moderate-intensity cardio. It is recommended to purchase special gloves that will prevent the barbell from slipping out of your hands. You can also wear a belt to prevent injury to your lower back.

Other good ways to gain mass are to train at full intensity and use as heavy weights as possible. The last 2-3 repetitions should be performed with force, that is, you cannot perform another repetition without losing form. Perform four sets of 6-10 reps to focus on gaining muscle mass. You can also prioritize body parts, which will be discussed later in the article.

Workout at home

Training at home is quite easy if you have 2-3 simple things: a barbell, 2-3 sets of dumbbells and a pull-up bar. Even with the first two rounds you can build up your back. You can deadlift and perform rows with either dumbbells or a barbell. Dumbbells can be used for a variety of exercises such as one-arm rows, delt rows and pullovers.

To perform barbell exercises at home, you need to be creative. Find something you can attach to the notch on the bar where the weight plates fit. These will be the handles. It is better to use a very short expander for this.

This will allow you to keep your hands straight while you perform this exercise. You can also use a rope or towel, but these options put more stress on the hand, so refrain from using too much weight.

Variety of exercises

There is no problem with lack of exercise. There are literally dozens of varieties and variations of the pull alone. There are also modified pull-ups and rows. The main thing is to always change your schedule to stimulate your muscles differently for new growth.

Symmetry

Back development is very important for those who are going to competitions, but it is also important for all other people interested in their figure. A strong back shows off your strength and makes your waist look narrower in comparison.

When judging a figure in a competition, they usually look for a wide, symmetrical and defined back. Your back should be wider just below the shoulders and should taper towards your lower back and waist. Well-developed deltoids are equally important, as they tie the entire look created by training.

To balance the appearance of your back, you need to know which areas (top, middle or bottom) are less developed. When you have discovered this, you need to improve your training a little so that the less developed area gets more attention.

If your weakness is in the upper back, perform the exercises with a wide grip. Pull-ups, various rows - we do everything with a wide grip.

To avoid cutting back on your movements, don't use too heavy a weight. Good exercises for developing the middle part of the back include rows with dumbbells, either with both hands at once or one at a time, and rows of the lower block on the machine.

To focus on your lower back, you should be doing mostly deadlifts, hyperextensions, and reverse extensions.

Isolation exercises

It is almost impossible to isolate the spinal muscles. Many beginners perform all the back exercises almost without noticing that they are straining. Until you become an experienced powerlifter, you will not get a quality brain-muscle connection. However, the back muscles can be developed without isolation.

How will you know that you are not isolating the muscles. Firstly, you will not notice a burning sensation or fatigue in your back - most often only your arms will burn. And secondly, you won’t even enjoy the workout.

Isolating a muscle means learning to contract and relax it separately.

Prioritization

If your back is one of your weak muscle groups, then you need to prioritize it. The best way to do this is to deadlift! And this is not a joke or an exaggeration. It's already difficult for women to gain muscle mass, which is why you need to do heavy exercises, of which the deadlift is the best. Since it takes 7 to 14 days to rest after an intense deadlift program, you should vary your workout each week.

Another reason to vary the program is to stimulate the muscles with different numbers of repetitions, different intensities and assortments of exercises in order to maximize the strength of the back in the minimum amount of time.

In addition, on other days you can perform different analogues of the row, again stimulating the back from a different angle.

You're giving serious weight!

It bears repeating again - as a woman you need heavy exercise! There is no why or why! If you are serious about achieving your goal, you need to fearlessly add pounds to your barbell until you reach your goal.

Don't be afraid of weight. It can seem very intimidating to walk up to a barbell that has 60kg of weight hanging on it. Picking it up seems even scarier. But this shouldn't worry you. Attack her with all your intensity!

You need to mentally overcome all obstacles in your path by willpower - the number of repetitions, the burning sensation in your muscles, and the desire of your body to stop. You need to already see in your mind how you made your way past all these obstacles and reached your goal. Think how nice it will be to win! And the next time you will approach this bar without a single doubt, since you have already shown it who is boss.

Differences in women's back training

When performing strength exercises, women do not need to chase weights. If a training man usually has the goal of gaining as much weight as possible in a short period of time, then a girl has no such task. Of course, some athletes achieve truly impressive results: deadlifts of more than 100 kg, pull-ups are performed with an impressive load on the legs... But performing exercises for girls on the back inevitably leads to an increase in muscle tissue in volume, which over time makes the figure not entirely feminine - as they say , “not for everyone.”

If a girl does not set herself the goal of winning powerlifting, then there is no point in constantly increasing working weights. In addition, most girls, when they come to the gym, cannot boast of the ability to perform simple pull-ups or excellent deadlift technique. Therefore, first you should thoroughly study the technique of performing basic exercises for the back muscles. For girls, this can be quite a difficult task and take many months. If possible, for the first months of training it is better to hire an experienced instructor who will “set up” the technique of performing deadlifts, squats, etc. After the basics have been mastered, you can continue training on your own and even create certain programs for yourself aimed at pumping a separate muscle group.

Unlike men, women do not need to take anabolic steroids or constantly consume large quantities of protein shakes. After a girl learns how to do pull-ups with a classic grip at least 10 times and can perform deadlifts and hyperextensions with weights without errors, her back will become sculpted, slender and beautiful without additional pharmacology. Your posture will improve, your head will no longer be pulled into your shoulders, and there will be no trace of stooping.

Example of a 2-week back training program

This workout will add width, definition and strength to your back muscles. The first week will focus on the deadlift, and the second week will build on it, stimulating the entire back at the same time at maximum intensity. If you have an area of weakness, you can replace several of the exercises in week two with ones that target the area that you have underdeveloped.

If you want to train your back and biceps at the same time, simply replace the lat pull-down with four sets of barbell curls for biceps, performing the following number of reps in this sequence: 12, 10, 6, 6, 4.

Week 1

Warm up with 5-10 minutes of moderate cardio and stretching.

Deadlift – 5 sets, 15, 10, 8, 6, 4 reps
Pulldowns - 4 sets, 12, 10, 8, 6 reps
Wide grip lat pull-down - 3 sets, 12, 10, 8 reps

Week 2

Warm up with 5-10 minutes of moderate cardio and stretching.

Dumbbell rows 5 sets, 15, 12, 10, 8, 6 reps
Pull-ups 3 sets, 12, 10, 8 reps
T-bar row 2 sets, 10 reps
Hyperextension 2 sets 10, 8 reps

If you want to train your back and biceps together, simply perform a hyperextension immediately after your pull-ups and replace the T-bar row with four sets of ez-bar biceps curls. Perform 12, 10, 8, 6 repetitions. After this, add another arm raise exercise at any time for the same number of repetitions. It is also useful to do arm raises with dumbbells.

Is it possible to “lose weight” in your back with exercise?

If the goal of training is to lose weight, this does not mean that you should ignore back exercises during training. For girls, it is important not only to acquire a flat, sculpted stomach, but also to get rid of the rolls of fat on the back. These unsightly accumulations of fatty tissue almost always appear when you are overweight. To get rid of them, you need to devote one of the training days of the week specifically to exercises for the arms and back. Very soon the “rear view” will be transformed and there will be no trace left of the unaesthetic rolls of fat.

The basic rule for those who want to lose weight in the back area with the help of exercises is to stick to a diet in parallel with training. You should reduce your consumption of simple carbohydrates to a minimum (ideally, give them up completely), and build the basis of your diet on the consumption of protein foods. If you persistently move towards your goal, you can get rid of 5-6 kg of fat mass in a month. The rolls and folds of fat on the back will become noticeably smaller, and over time they will completely disappear.

Effective back training program for girls

Here is another proven and effective program. She has already helped many girls tighten their back muscles and gain a beautiful figure. We hope it will help you too:

Wide grip lat pulldown 4 sets of 12-15 reps
Bent-over dumbbell rows 4 sets of 12-15 reps
Bent-over barbell rows 4 sets of 12-15 reps
Lower block rows 4 sets of 12-15 reps
Reverse grip lat pulldown 4 sets of 12-15 reps
Pull-ups 4 sets of 12-15 reps

Important: Your workout should be modified occasionally to avoid plateaus. So, some weeks we do 5 sets of 10 or 12 reps, and some weeks we do different exercises. Although it is nice to have a set program, it is still better to change it so that it does not get boring.

The importance of warming up and cooling down

Any workout, including exercises for women, should begin with a preparatory stage - warm-up. It allows you to quickly bring your muscles into a working rhythm, thanks to which any load is perceived much easier.

Warm-up is necessary for:

increasing elasticity and mobility of muscles;
activation of ligaments;
stimulating the production of synovial fluid, which is responsible for the wear resistance of joints.

This type of muscle warming reduces the risk of possible injuries received during the training process.

At the end of any set of exercises, it is necessary to stretch, which not only smoothly brings the muscle tissue to a state of rest, but also normalizes breathing and heart rate. A cool-down, as a rule, consists of a cycle of simple elements: bending, pulling, deep breaths and exhalations.

A set of exercises for the back and shoulders for women

This upper body exercise program will help women build strong shoulder and back muscles. Only dumbbells required.

Description of the training:

The goal is to gain muscle mass;
Type of training – for one muscle group;
Difficulty level – for beginners;
Duration of the program – 6 weeks;
Days per week – 2;
Training time – 45-60 minutes;
The necessary equipment is only dumbbells and your own body weight;
The training is designed for women.

Program description

Often, women have a disproportionate body with more developed leg muscles, this is because they do not take care of the upper body.

Researchers have found that a shocking number of women have very little upper body development. And this is typical for absolutely all women, regardless of age.

For many girls, it’s difficult to do even one push-up or pull-up!

However, they would benefit greatly from developing these muscles because they are needed in many daily situations: women sometimes have to carry heavy things, lift children and perform many other tasks.

If you have a strong upper body, you will not only look better, but most importantly, you will be able to meet the needs of your family and work.

If you work out at a gym, you won't have any problems - they usually offer a variety of weights. If you work out at home, you can buy larger dumbbells as you progress.

Workout program for women

Dumbbell press 3 sets of 12 reps
Vertical row 3 sets of 12 reps
Bent-over dumbbell rows 3 sets of 12 reps
Dumbbell flyes 3 sets of 6-10 reps
Push-ups 3 sets to failure
Pull-ups 3 sets to failure

Training Tips

Bench press Start by holding the dumbbells at shoulder level and lift them overhead. Slowly and in a controlled manner return to the starting position. If three sets were easy to complete, try using heavier dumbbells.
Vertical traction. Start by lowering your arms down, holding the dumbbells in front of your hips. Raise the dumbbells to your chin, bending your elbows.
Bent-over dumbbell rows. Bend slightly at the waist, keeping your back straight. Make sure it doesn't get rounded. Allow your arms to hang calmly on either side of your body. Slowly bend your elbows and lift them, do not spread your elbows, keep them close to your body, move your shoulder blades towards each other. Lower your arms in a controlled manner to the starting position.
Raises with dumbbells. Start by keeping your arms down. Slowly raise your arms until they reach shoulder level. After this, slowly lower them to the starting position.
Push ups. If you can do them, do 3 sets. If you can't do even one, start with the knee push-up position. You can also try this approach: lie on the floor, then get on all fours and, controlling the technique, lower yourself to the floor.
Pull-ups. Pull-ups are an essential exercise for a beautiful back and strong shoulders. If you find it difficult to do one pull-up, you can try jumping pull-ups - jump up to the bar, then slowly lower yourself down. You can also attach a long rubber belt to the bar to help you do pull-ups.

If you don't have either of these options, you can throw an expander over the door and pull it down. Take both ends of the resistance band over the door while sitting near the door. Pull the resistance band down with both hands until your arms are level with your shoulders. Slowly return to the starting position.

Don't be afraid to increase the weight as needed when you're trying to build muscle mass.

Continue working on your pull-ups and push-ups. Sometimes it takes more than a year to learn how to do them correctly, but both of these exercises are essential for the silhouette you want.

Strengthening your back muscles in the gym

Weak muscles, a curved spine, and hunched shoulders are a risk to your health. A crooked posture causes pain in the chest, back, headaches, migraines, and surges in blood pressure. Therefore, it is necessary to train your back not only for the sake of beauty, but also for the sake of well-being. Start your training in the gym with a light warm-up: do cardio (on a treadmill or bike for 10 minutes), rotate your torso, bend your body, stretch to the sides, stretch your arms.

Hyperextension - what is it? And what do they eat with?

Hyperextension is an exercise that uses the muscles of the back, or more precisely, its lumbar region. In the gym, you will need a Roman chair to perform. Before you start, adjust it to your height.

Focus on the front of your thighs and place your legs under the bolsters.
Bend your stomach and tilt your body down.
Your arms should not hang down; keep them close to your chest.
Raise your body to a straight line “legs-buttocks-back”.
Lower yourself slowly and repeat the exercise.
IMPORTANT! Do not exceed the amplitude, do not bend back at the lower back.

roman chair

Correct execution

Popular mistakes!

Many people lower their body very low. If you do not have problems with the spine, and you are confident in your super strength, then lowering to 90 degrees is acceptable. But if you are a beginner, try to maintain an interval of 50–60°.
You can't work like a mint! Don't arch your back high.
No inertia! Do the exercise by tensing the muscles of your buttocks and abs.
During hyperextension, you should not bend your knees.

Hyperextension with weights for women

After several workouts, use various weights to strengthen the lower back muscles: weights, barbell discs. The technique will remain the same, only the load will change.

Feet under the bolsters, hips on the support, arms with weights pressed to you.
Tighten your gluteal muscles and begin to slowly lower your body.
Keep your legs taut.
Make body tilts within the permissible amplitude.

Execution option: with additional weight

Use a disc or weight

Number of approaches without weight: 3 x 15 times.

Number of approaches with weight: 3 x 10 times.

Gymnastics video. Let's rock a beautiful back

To properly warm up the latissimus dorsi muscle, tighten the deltoids and rhomboid muscles, you will need a regular gymnastic roller. This simple device can relieve lower back pain, strengthen the abs and back muscles, and straighten your posture. But the execution technique requires its own rules:

Focus on your knees and toes, take the roller and stretch your arms in front of you.
As you roll the roller forward, smoothly straighten your body.
IMPORTANT! Don't touch the floor with your body!
Try to move the roller away from you as far as possible.
Once your body is in a horizontal position, hold for 2 seconds.
Tighten your abs and shoulder muscles.

You will find out the number of approaches for yourself after the first workout (usually 2-3, 8-10 repetitions).

Roller for back and abs

Correct technique

Exercise for the gym and at home: bridge

An effective exercise for straightening the spine, stretching and strengthening the back muscles is the bridge. There are several types, but the basic element is arching in the back with support on the arms + legs, on the shoulders + feet, on the fitball + feet and palms, on the shoulders and feet + additional weight.

Classic bridge and bridge with fitball:

Lie on the floor (or on a fitball), bend your knees, and focus on your feet.
Bend your elbows and place your palms on the floor.
Slowly lift your body by arching your back.
If you do the exercise with a fitball, it will help avoid injury if you lose your balance.
Number of approaches: 5–6.

Classic bridge and with fitball

Correct technique

The bridge with emphasis on the shoulder blades is designed not only to develop the back muscles, but also to work the buttocks. It can be performed with or without additional weight. It all depends on your strength parameters. For beginners, it will be enough to make a bridge with your own weight. If this load is not sufficient, use a disk as a weighting agent. This exercise can be done at home.

In a lying position, press your shoulders (partially your shoulder blades) to the floor.
Bend your legs at the knees.
Your hands should be at your sides - in the case of a conventional bridge. And if you take on additional weight, keep it in the abdominal area.
Raise your body as high as possible.
Lower slowly, feeling the stretch in your buttocks and back.
Repeat the exercise 12 times for 3 sets.

Bridge with and without weights

Execution technique

To straighten the spine

If we consider all types of exercises that are included in the complexes of basic and isolating complexes for the back, then all of them are somehow involved in pumping the muscular corset of the spine.

Exercises for neck muscles

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Initial position: sitting, bend your legs at the knee joints and clasp your arms. Inhaling, throw your head back and stretch, straightening your back well and bringing your shoulder blades together. Exhaling, take the starting position. The neck muscles and cervical vertebrae work. Perform 10 repetitions.
Starting position: sitting cross-legged, clasp your shins, and on the count of 1, turn your head to the left. On the count of 2, 3 they make sharp jerks of the head, increasing the turn. At 4 they return to the starting position. Change direction of turn and continue. Repeat 6-8 times to the left and the same number to the right.
Starting position: kneel down. Hands rest on a horizontal surface. Legs and arms are set shoulder width apart. Make circular rotations with your head alternately in different directions. The muscles are well strengthened. Repeat 6-8 times.

Spinal Alignment Exercises

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Initial position: lying on your stomach face down. The arms are bent in front of you at the elbows, the hands are facing each other. The head is lowered onto the hands. Legs straight: heels together, toes apart. While inhaling, raise the body to the waist above the floor, keep the head in line with the back, and spread the arms to the sides. Repeat 6-10 times.
Starting position: lie on your back, legs bent at the knees, heels pressed as close as possible to the hips. The arms are spread out to the sides with the palms facing up. When performing while inhaling, do not raise the lower body. Bend the chest as much as possible, while leaning on your arms and head. Repeat 5-8 times.
Starting position: kneel and place your hands on the floor. When performing, the right arm is pulled forward and the left leg is pulled back. Good stretch for the body. When repeating, change the arm and leg. Repeat 6-8 times for each arm and leg.

Exercises to tone the back muscles

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Starting position: stand straight, hands at your sides. Raise your arms up, bending your back slightly. As you exhale, bend forward, round your back and lower your head and shoulders. Hands are lowered to the starting position. Repeat 8-10 times.

Back exercises in the gym work three muscle groups.
They kneel down and place their hands on the floor. Keep your head straight. When inhaling, bend your back and hold for several seconds. As you exhale, return to the starting position. Repeat 5-7 times.
Lay on your stomach with your arms extended along your body. When inhaling, raise your head and legs without lifting your torso and arms from the floor. Repeat 5-8 times.

These exercises will increase the tone of the back muscles and also improve the mobility of the thoracic spine.

What is circuit training

Circuit training for fat burning is an excellent option for losing weight in combination with a healthy diet. Muscles make the most of the body's glycogen stores and force the body to use stored fats as an energy source. The essence of circuit training is as follows:

The workout includes 6-10 exercises, repeated one after another.
Each exercise is done a certain number of times or over a certain time interval.
Exercises within a cycle are separated by a short rest period. Between individual cycles the rest will be longer.

The total number of cycles performed during training can range from two to six and is determined by the following:

Fitness level.
Duration of the training stage (preparatory or before the competition).
The purpose of the training is to lose weight, dry, increase endurance.

Tips from professional athletes

Oksana Bogodukhova, fitness trainer, vice-champion of Russia in fitness bikini 2012

Oksana recommends that girls work out their back at least once a week, but at the same time try to avoid working with heavy weights, which help build a significant amount of muscle mass.

Margarita Boyko, fitness trainer, video blogger

In most of her video classes, Margarita talks about how you can train at home. In the gym, the video blogger advises girls to focus on working on block machines and barbells.

Ekaterina Usmanova, Russian champion in fitness bikini, world champion in bench press 2012, video blogger

Ekaterina, one of the most famous fitness personalities on Russian YouTube and Instagram, recommends taking a closer look at intense circuit training. Doing this once a week will not only tighten your back and straighten your posture, but will also provide an additional fat burning effect.