Want to achieve a sculpted, red-carpet worthy back like Bollywood superstar Deepika Padukone? The secret is out! Her personal fitness trainer has revealed the three surprisingly simple exercises that form the cornerstone of her back-toning routine - and the best part is, you can do them all from the comfort of your home.
The Bollywood Back Blueprint
Deepika Padukone, known for her impeccable posture and toned physique on and off screen, follows a carefully crafted fitness regimen designed by her trainer. Unlike complicated gym routines requiring expensive equipment, these three fundamental exercises focus on functional movements that activate multiple back muscles simultaneously.
1. The Renegade Row: Your All-in-One Toner
Why it works: This powerhouse exercise does double duty by working your back while engaging your core. It specifically targets the latissimus dorsi (the broadest back muscle) and helps create that coveted V-shape that makes your waist appear smaller.
How to do it: Start in a high plank position with hands on dumbbells or any stable elevated surface. Keeping your core tight and hips level, row one weight toward your chest while balancing on the opposite arm. Alternate sides with controlled movements.
2. Superman Pulls: For That Perfect Posture
Why it works: This exercise specifically targets the lower back and helps combat the hunched posture that comes from hours of sitting. It's excellent for strengthening the erector spinae muscles that run along your spine, giving you both strength and that graceful carriage Deepika is known for.
How to do it: Lie face down with arms extended overhead. Simultaneously lift your arms, chest, and legs off the floor as if flying like Superman. Squeeze your shoulder blades together at the top of the movement before lowering with control.
3. Bent-Over Reverse Fly: Sculpting the Upper Back
Why it works: This movement is key for developing those beautiful definition lines in the upper back and shoulders. It targets the rear deltoids and rhomboids, helping to pull shoulders back naturally for instant posture improvement.
How to do it: Stand with feet shoulder-width apart, holding light weights. Hinge at your hips until your torso is nearly parallel to the floor. With a slight bend in elbows, raise arms out to sides until they align with your shoulders, then lower with control.
Consistency Over Complexity
According to Deepika's trainer, the magic isn't in complicated routines but in consistent practice of these fundamental movements. Performing these exercises 3-4 times weekly, with proper form and gradual progression, can deliver visible results within weeks.
Pro tip: Focus on mind-muscle connection rather than rushing through repetitions. Quality movements always trump quantity when it comes to building that lean, toned back worthy of the Bollywood spotlight.
