3. Jump Squats

Jump Squats are good for overall back health. It also strengthens and tones thighs and calf. These are easy to do, yet jump squats should be done very carefully and should be avoided in case of special back conditions and pregnancy.

To Perform:

• Stand with legs parted at shoulder length and hands behind the head with fingers threaded.
• Now slowly, bend your knees and squat, keeping the entire foot on the floor.
• Make sure the heels are on the floor and back straight.
• Target is to have the thighs parallel to the floor.
• Now lift the body and jump as high as possible, and land back to squatting posture.

Repeat the process of upper back fat exercises 15-20 times in sets of five. Take a 10 second break in between if you are a beginner.

4. Butterfly – With Dumbbells

Butterfly Exercise is done to tone the upper back, especially the shoulder area and the arm joints. Simultaneously, it also builds up biceps and triceps. Simple to do and can be performed any where even in the absence of dumbbells.

To Perform:

• Stand with legs parted wide – at shoulder length distance.
• Hands should be at the sides, with light weight dumbbells.
• Breathe in and lift the hands sideways without folding the elbows.
• The aim is to lift it till the dumbbells are parallel to the head.
• Breathe out and bring the hands back to normal posture.

Do this10 times to make a set. Repeat 3 sets daily to have a toned and shapely back. If there is any problem or overstretching, discontinue immediately.

5. Arm Rotation

Arms Rotation is the most basic form of upper back exercises for women and should be performed irrespective of whether you have to tone your back or not. It is a great way to improve blood circulation and keep the biceps, arms and hands in good condition and problem free.

To Perform:

• Stand with legs parted at shoulder length and put the hands on the sides, folded in a fist.
• Make sure the back is straight and it remains so during the entire exercise.
• Now breathe in and lift the arms making a big circle on the sides and complete the rotation from back to front
• Breathe in while lifting and breath out while the arms are swinging down
• Repeat performance at least 15 times

After the back to front routine is done, rotate front to back equal number of times. Minimum 2 such sets should be done regularly.