Strengthen and sculpt your back in this mat-based workout designed to build posture and power. You’ll start with a longer warm-up to activate your back and shoulders, easing into a series of controlled movements that target the upper and mid-back. Expect 50 seconds of work and 20 seconds of rest as you move through exercises that improve strength, stability, and mobility—finishing with functional core work to round things out.

Equipment: Pilates ball, Ankle weights, 3-5lb Dumbbells