More than for aesthetic purposes, developing a toned and fit body is beneficial in many ways. Exercise strengthens your core and back, which in return improves your posture, reduces the risk of injury and pain, and enhances your overall appearance.

If you always suffer from back pain, strengthening your back muscles is a great way to protect your back, alleviate pain, and minimize the risk of injury.

At the same time, if you want to improve your physical appearance and get rid of some fats in your tummy, working your upper and lower abs is one way to get closer to your goal!

In this post, I’m going to introduce a routine that includes great exercises primarily targeting the abs and back muscles to help you achieve your upper body goals. Bonus: you don’t need any equipment to perform these exercises.

Note: Do this routine 3 to 4 times a week after a cardio session.

Body Roll-ups

Here’s how to do:

  • Sit on a mat with your legs extended, knees slightly bent, and hip-distance apart. Place your hands behind the head.
  • Engage your abs and maintain a straight back as you lean back. Continue to lean back until your body is down the floor.
  • Lift your head, neck, and shoulders, rolling one vertebra after another and bringing your body up until your chest is directly over the legs.
  • Return to the starting position to complete a rep.
  • Perform 3 sets of 12 reps.

Superman with Extended Reach

Instead of lifting your hands overhead like in the traditional Superman exercise, your arms will reach to the back to give your shoulders an extra stretch.

Here’s how to do:

  • Lie on your stomach with legs extended and hip-distance apart, toes pointed. Place your hands behind the head.
  • Extend spine, then raise your shoulders and chest off the ground, keeping your gaze towards the floor to prevent neck strain.
  • Lift your thighs off the ground and simultaneously reach your arms back, squeezing your shoulder blades together.
  • Gently lower your body and feet down to the floor as you return your hands behind the head. This is one rep.
  • Perform 3 sets of 12 reps.

Kneeling Deadlifts

Here’s how to do:

  • Kneel on the mat with your hands behind the head and toes pointed, forming a straight line from head to knees. You can use extra padding to cushion your knees.
  • Maintaining the natural arch of your spine and engaging your abs, lean forward and lower your chest until your upper body is almost parallel to the floor.
  • Return to the starting position to complete a rep.
  • Perform 3 sets of 12 reps.

Mountain Climbers

Here’s how to do:

  • Get down into a high plank position with your hands shoulder-distance apart. Maintain a flat back and keep your abs engaged throughout the exercise.
  • Pull your right knee into the chest as far as you can.
  • Bring it back to the ground and repeat the same with the other knee, as if mountain climbing, to complete a rep.
  • Perform 3 sets of 12 reps as fast as you can.


Here’s how to do:

  • Get down on the mat on your hands and knees.
  • Keep your arms shoulder-distance apart, then lower your forearms to the ground, bending your elbows so that they’re directly under the shoulders.
  • Step your right foot back, then the left. Brace your core and maintain a straight line from your head to the heels.
  • Stay in the position for 30 seconds.
  • Perform 3 sets.

Bicycle Crunches

Here’s how to do:

  • Lie on the mat with hands behind the head, knees bent towards the chest, and lower back against the ground.
  • Brace your abs tightly to target the deep muscles and lift your shoulder blades off the floor.
  • Straighten your right leg out while twisting your upper body to the left side so that your right elbow meets the left knee.
  • Repeat the movement on the other side to complete a rep.
  • Perform 3 sets of 12 reps.

Flutter Kicks

Here’s how to do:

  • Lie on your back with arms at the sides and legs straight.
  • Bracing your abs and pressing your lower back against the mat, raise your heels about six inches above the ground.
  • Keep your legs straight as you raise the right leg higher and switch sides to complete a rep.
  • Repeat the fluttering movement as fast as you can.
  • Perform 3 sets of 12 reps.

Often, exercises that target the abdominals also work the back muscles. These exercises don’t require any equipment, so there’s no excuse to not do them during your free time. Having strong, toned abs and back isn’t only beneficial at the beach; it’s also vital for maintaining a fit and healthy body.

Which exercise is your favorite? Do you have something to add? Tell us in the comments below!

Learn how to get sexy abs and a sculpted back to not only strengthen and improve your appearance but to reduce and get rid of lower back pain. Workouts.