Your back muscles are involved in just about every activity you do during the whole day, so it is crucial to make them strong enough to handle all that tension. Moreover, sculpted back will make you look sexy wearing swimsuits and crop tops. Do you want to look great in a bikini? Of course, you do!

It is time to change your body: We have found ten effective back exercises you can perform at home to sculpt your back muscles and tone your body. The main advantage of this workout is that you don't need to buy a gym membership or expensive equipment.

This back workout consists of easy exercises such as, atomic burpees, fire hydrants, inchworm to grasshoppers, pilates presses, flying passes, booty blasters, kickbacks and V-sit kick combos. These moves focus on strengthening your back, shoulders, chest, abs, butt, and legs. Perform ten-fifteen repetitions of each move and repeat the set of exercises twice.

If you want to obtain noticeable changes, you should perform this set of back exercises three times a week. If you need to slim down or maintain a healthy weight, you may compliment this training routine with cardio activities. You shouldn’t underestimate the power of healthy nutrition. A healthy diet is the essential part of successful weight loss and a good health.

Are you ready to work out? Scroll down to see how to do these back moves correctly in order to prevent bone and joint injuries. It is time to sweat, ladies!

READ MORE: Effective exercises which will help you tighten your butt and tone abs

#1. Atomic burpees

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Credit: BetterMe

#2. Fire hydrants

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Credit: BetterMe

READ MORE: The exercises that can help reduce unwanted double chin and neck fat

#3. Inchworm to grasshoppers

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Credit: BetterMe

#4. Pilates presses

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Credit: BetterMe

#5. Fying passes

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Credit: BetterMe

#6. Booty blasters

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Credit: BetterMe

#7. Kickbacks

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Credit: BetterMe

#8. V-sit kick combos

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Credit: BetterMe

READ MORE: The advanced 7-minute workout for your whole body

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