The back is the most important part of the body.
I remember a few weeks ago seeing a quote by Joseph Pilates, and the message was along the line that people don’t get older when they have healthy spines or that healthy spines keep you youthful and vibrant
I’ve been practicing Pilates on a weekly basis and have had my own journey of looking after my spine after suffering whiplash from a car accident and maintaining a healthy mind and spine
Do whatever workout, goal or result you want but at the end of the day do stick in spinal strengthening moves no matter what.
Let’s say you want to tone up, do whole body workouts 3 or 4 times a week with 3 cardio sessions a week or do a muscle building routine
Chest with upper back, e.g. with reverse flyes and prone rows
Legs with lower back e.g. with hyperextensions and deadlifts
Arms with mid back e.g. with rows or narrow pulldowns
Shoulders with the whole back, e.g. snatch or deadlift
Abs with lower back e.g. with back extensions