Exercises To Tone The Middle & Lower Back

The powerful back muscles work primarily as the means for vertical movement, allowing you to pick up objects from the ground and pull yourself up a ladder. According to Vivian Grisogono, author of "Sports Injuries: A Self-Help Guide," while your back can withstand a great deal of pressure, it is also subject to strains by overloading or by damage through twisting movements paired with lifting or carrying. Keep your back in good repair with exercises and stretching.

Chin-Ups

Chin-ups work your mid-section teres major and latissimus dorsi, or lat, muscles, according to Frederic Delavier, author of "Strength Training Anatomy." Delavier recommends a wide, overhand grip on the chinning bar -- that is, with your fingers facing away from your body. Inhale as you pull yourself up until your eyes are above the level of the bar. For the reverse chin-up, place your hands in an underhand grip, stick your chest out for counter-balance, and raise your body as before. Delavier cautions that the reverse chin-up requires great strength and involves your biceps and pectoral muscles in addition to the teres major and lats.

Abdominal Lifts

Joyce Vedral, author of "Weight Training Made Easy," recommends abdominal lifts to tone and exercise the entire lower abdominal area and the lower back. Lay on your back with your hands behind your head, fingers interlaced. Raise your legs with your knees bent and cross your ankles. Keeping your belly button and back glued to the floor, lift your buttocks 2 to 3 inches off the floor. Vedral presents a lift variation that involves the same movement but with your legs fully extended upwards in the air. For this exercise, she again cautions you to keep you lower back glued to the floor.

Supermans

This aptly named exercise from the American Council on Exercise strengthens and tones your lower back muscles. Begin on your stomach with your arms extended ahead, palms facing each other. Keep your head aligned with your spine and not tilted upward. Exhale and slowly raise your legs 2 to 3 inches off the floor while simultaneously raising your arms a few inches off the floor as well. Hold the position for a few seconds keeping your head and back aligned without raising your head or arching your back. Inhale and lower your arms and legs.

Stretches

Stretching allows your muscles to stay flexible and reduce the stress in your muscles, both part of what the American Council on Exercises says are ways to have a healthy back. MayoClinic.com offers the rotational stretch for your lower back. Begin on your back with your knees bent and your feet flat on the floor. Keep your shoulders on the floor as you roll your knees from one side to the other, holding on each side for 10 seconds.