Back Exercises for Women

The muscles in our mid back region are easy enough to target with a number of exercises with or without equipment. Any back exercises for women that target the deltoid and latissimus dorsi muscles will help develop that area and provide more overall lifting strength.

MYTH: Working out with weights will make me look like a guy!

TRUTH: Our physiques are very different and you would have to work out like a fiend before you ever developed muscles similar to those of a body builder. I'm 5' 2" tall. I spent a solid year in my mid-thirties working out two hours a day (I tend to go overboard on any new endeavor...). I could easily do three sets of Delt rows at 12 reps with a 60lb dumbbell and I assure you I never looked like a professional body builder or a guy.

Always check with your doctor before performing any new exercise and only do a weight that's comfortable for you. Pushing beyond your limits or performing an exercise incorrectly can cause injury.

We've all seen them, graceful models and famous Hollywood stars on the runway or the red carpet with a back revealing dress that goes so low you can't help but look. Backs so graceful and toned, perfectly underscored by a designer dress in black, or red, or gold. Maybe we can't get our hands on those dresses - nor might we have an occasion to wear them - but we can use these exercises for women to get a nice, toned back.

It can be more difficult to get to the lower back, but the following exercises will help. Just make sure to use the proper form and never put undue pressure on your neck while performing back exercises.

Getting to those obliques, or abs in general, can be a challenge. If that has been the case for you, the Truth About Six Pack Abs might be worth trying.

It's more than just a set of ab exercises for women. It's a complete package that explains WHY you might not have been able to see the results you wanted with previous core workouts and how to get the results you'd hoped for. It's a very popular program and covers the importance of healthy eating with a combination of core exercises to get the best results. Includes:

• Free DVD from Kim Lyon's, a trainer on Season 3 and 4 of The Biggest Loser


• Membership to a support network focused on building a strong, conditioned core and stomach


• Step by step instructions and photos of the most effective ab and core exercises


• Exercise sequencing to help get the most from your workout


• Nutritional tips for boosting metabolism

At the very least, for nothing more than joining their mailing list, you can get a FREE report, a personalized, online metabolic calculator and five workout routines. It's worth checking out.

When you get to their page, just scroll down to the section just for women.

It's not until you're a bit older and you have that first morning you climb out of bed a bit stiff that you realize how your body starts to give out on you as you age. Okay, it doesn't give out as much as we lose flexibility so we feel like we're just around the corner from needing a walker to get around. Perform exercises regularly to improve flexibility

If you don't have access to a gym or weights, don't despair. There are plenty of back exercises you can do at home without equipment. An exercise ball might help, is portable, and can be used for many other exercises.

Don't let a lack of gym access or equipment stop you from being in shape and targeting your back muscles. There are plenty of back exercises for women that can be performed at home. Following are a few of my favorites.

If you belong to a gym or have a set of free weights at home, the following back exercises for women can be performed as part of your total body workout routine. Again, make sure you use the equipment properly and ask a gym instructor for help if you need assistance.