Build a Sexy Back and Improve Your Posture With Our Superset Workout (Video Instructions)


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Sculpted, sexy back and a good posture are so important for women. Read bellow how to get a beautiful back.

Before hitting the main workout, start with a good pre-workout warm up and stretching. 

Sexy Back Workout

Pre-Workout Warm Up and Stretching: 

Perform each exercise for 30 seconds with a little to no rest between them. Do joint stretching afterwords.

1) Air Squats

Time: 30 seconds

Air Squats

  • Place your feet slightly wider than shoulder-width apart with your knees and toes pointed outward and your arms resting at your sides or in front of you.
  • Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down into a chair.
  • Keep your head and shoulders aligned over your knees and your knees aligned over your ankles.
  • Keep your weight balanced evenly between the front and back of your feet.
  • Lower your body until your thighs are parallel to the ground.

2) Cross Fit Push ups

Time: 30 seconds

Cross Fit Push Ups

  • Thighs, chest and chin touch the floor simultaneously at the bottom of each repetition. Full elbow extension at the top of each rep.

3) Sit Ups

Time: 30 seconds

Sit Ups

  • Lay on your back with straight legs, and place your arms overhead.
  • Engage your abdominal muscles, and gently drive your torso and your arms to your knees simultaneously, coming into a full-sit up position, placing your palms on the floor.
  • Hold the position for a second, and with control, slowly come back on your back.

4) Russian Twists

Time: 30 seconds

Russian Twists

  • Sit on the ground with your knees bent, lean back a bit and lift your feet off the floor. Keep your back straight.
  • Reach your arms out in front of you, and twist your torso to the right, then to the left.

Sexy Back Workout

What works: upper, lower and middle back
You need: a mat, a resistance band (we are using this resistance band in our workout)

If you don’t know what strength to choose, check this full resistance band guide

Do each superset 3 times before coming to the next one. No rest between exercises. After each superset, rest for 30-45 seconds.

Superset 1

1) Resistance Band Rows

Resistance Band Rows

  • Stand on top of a band and bend over to 45º.
  • Keeping your back flat, row the ends of the band up into your torso.
  • Squeeze the contraction for 1 second and slowly return to the bottom.
  • Do 15 repetitions.

2) Resistance Band Deadlifts With Pump

Resistance Band Deadlifts With Pump

  • Stand on the center of an exercise band with your feet together holding the ends of the resistance band in each hand.
  • Bring your buttocks backward slightly as you lean your torso forward, stopping when your torso is parallel to the ground, pump 2 times.
  • Pull yourself back to a starting position.
  • Repeat 15 times.

Superset 2

3) Kneeling Push Ups

Kneeling Push Ups

  • Begin in a kneeling position with your hands slightly wider than shoulder width.
  • Bend elbows to lower chest toward the floor.
  • Press chest back up to a starting position.
  • Do 10 kneeling push-ups.

4) Resistance Band Reverse Fly

Resistance Band Reverse Fly

  • Kneel down holding Resistance Band in front of you with your hands slightly lower than your shoulders. Keep your elbows slightly soft to avoid hyperextending the joint.
  • Stabilize your torso as you open your arms out to the sides, focusing on the shoulder blades sliding together.
  • Inhale as you slowly return your arms back to starting position.
  • Do 20 Reverse Flyes.

Superset 3

5) Bird Dog

Bird Dog Exercise

  • Begin on all fours, with your hands beneath your shoulders and your knees under your hips. Contract your abdominals.
  • Extend your right arm straight ahead and your left leg back. Hold for 10 seconds. Come back to a starting position to change the legs.
  • Repeat 12 times for each leg.

Remember: Avoid arching your back and moving your hips.

6) Superman

Superman Exercise

  • Lie flat on the floor facing down extending your arms fully in front of you.
  • Simultaneously raise your arms, legs, and chest off of the floor and hold for 2 seconds.
  • Slowly lower down on the floor.
  • Repeat 10 times.

Try this superset workout for a super body that hits every muscle of your body. And these 9 exercises will help you tone your back easily. If you are more interested in improving your posture, check these five exercises to fix bad posture.