The four best exercises to tone and strengthen your back

10-minute workout: Eliminate everyday stiffness, perfect your posture and look slimmer instantly with these targeted moves

By Text by Alanna Glassman; Consulting trainer Kathleen Trotter; Exercise photos by Roberto Caruso

Updated November 8, 2012

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The plan: Do these four moves three times a week, and you'll see more definition in a month or less. For faster results, add 20 minutes of cardio. You need: Hand weights

1. Superwoman Lie down on stomach with arms and legs extended. Contract upper and lower back muscles as you lift arms and legs off ground. Hold for 3 counts, then return to start, making sure to engage abs. Do 3 sets of 10 reps. Perfect your form: Keep your head in line with your spine. Dial it down: Lift one arm and opposite leg into a half superwoman. Alternate sides. Amp it up: Hold each rep for 5 counts. 1. Superwoman
2. Side plank Start in tabletop, holding weights, with shoulders stacked above wrists. Place right hand on floor and rise up onto toes. Raise left arm to the side. Hold for 3 counts. Alternate sides. Do 3 sets of 10 reps. Perfect your form: Keep hip in line with the shoulder of your raised arm. Dial it down: Ditch the weights. Amp it up: Do a push-up before lifting weight. 2. Side plank
3. Airplane lunge Lower into a deep runner's lunge, keeping front knee in line with ankle. Hold for 2 counts. With torso glued to thigh, raise hands to sides. Hold for 3 counts. Alternate sides. Do 10 reps. Perfect your form: Keep back flat as you bring your upper body forward. Dial it down: Perform the move from a modified lunge, with back knee on ground. Amp it up: Do 10 mini pulses with arms between reps. 3. Airplane lunge
4. Lawn mower Begin in a squat, holding one weight at hip and the other by your opposite foot. Pull bottom weight up (as if starting a mower) as you stand up. Repeat on opposite side. Do 3 sets of 10 to 12 reps. Perfect your form: Move slowly with control to tone hard-to-reach muscles. Dial it down: Do fewer reps. Amp it up: Lower butt toward ground or widen stance into sumo squat. Hold for 2 counts before standing. 4. Lawn mower

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