First of all, get your hands and knees with your hands directly under your shoulders. Keep your knees under your hips and elbows free and not locked. Now, you need to exhale gently while rocking your pelvis and hips under as if you are tucking it your tail between your legs just like a cat or dog.

You may also perform a back extension stretch exercise like a cat. For this you need to inhale while releasing your tailbone out and lengthening it while moving your pelvis down and forward. Make sure to keep your stomach muscles tight to strengthen your pelvis muscles.

Keep in mind to move slowly in and out of the stretch to avoid any unwanted joint problem.

If you are a beginner in back exercising, then you can choose any two exercises and perform it for 2 sets of 12-15 repetitions. Advancer exercisers can however, do more than 2 exercises for 2-3 sets of 10-12 repetitions.

Indulging in rows is a great workout for the back, for this you need to bend forward to about 45 degrees and hold the weights in your hand. Now, contract the back in order to pull the elbows to torso level.

Another back exercises is pullover. In this exercise, you need to do high row and reverse fly targeting the upper back between the shoulder blades. However, if you have any sort of shoulder problem, then avoid doing pullovers for your back.

These are just a couple of back exercises, there are many more types of back exercises that can be performed on a higher level.

· Take a stability or medicine ball.

· Also take 2 dumbbells each weighing 6-8 pounds.

· Now position your butt on the stability ball with your legs making an angle of ninety degrees with the floor and holding the dumbbells in both the hands.

· Tilt your waist until the spine and torso are parallel to the ground.

· The chest should touch the knees and arms should be perpendicular to the ground.

· Now start bending the elbows upwards and downwards creating tension in the upper arm.

· While doing this bring the shoulder blades nearer to each other at the back.

· Repeat the above steps for a few times.

• Take a ball. Place the ball in front of a wall at such a distance that when you lie down on the ball your torso should be resting on the ball.
• Position your feet across the wall so that it helps balancing your body.
• Place your both arms on the back of the head supporting it and the head facing downwards.

• Now slowly start lifting your head, torso and spine at an angle of 30 degrees from the start position.
• During the practice of the above step exhale.

• Now after raising the head and spine at an angle of 30 degrees try to stretch your spine and torso more, say at an angle of 45-60 degrees, depends on body to body. Keep exhaling during this step too. Seize this position for a few seconds.
• While doing the above step keep balancing the ball.
• Now slowly come to the initial position and inhale while coming to the start position.
• Perform 10-12 repetitions of the above steps.

Wanna have a sturdy and sexy bikini wearable back? Practice the below mentioned three different exercises to get a strapping and burly back.

1. SINGLE ARM OVERHEAD SQUAT

• In this exercise hold two dumbbells, one dumbbell weighing twice the other in both the hands.
• Pose in a squat position bending your legs as shown in the figure.
• Grip the lighter weight dumbbell in your week arm above your head. And hold the heavier dumbbell in your strong arm between your legs.
• Lift the lighter dumbbell holding hand erect over your shoulders. Your abs and spine should be straight.
• Come back to the rest position and repeat the above steps for 10-15 times.

2. LAT PULLOVER

• This exercise helps you strengthen your lat.
• Lie down on your spine as shown in the figure with your knees bent.
• Hold dumbbells in your fists with your arms stretched out parallel to the ground.
• Slowly lower down the dumbbells not touching the floor and then again along with the dumbbells stretch your arms straight.
• Practice this for 10 times.

3. DUMBBELL BENT-OVER ROW

• Stand with your hips extended outwards holding the dumbbells in your hands.
• Move your arms up and down stretching your abs.
• Make sure that you just move your hands and not the body.
• Repeat the above steps for 10-15 times.