Deepika Padukone's trainer recommends three simple exercises at home to tone your back just like the actress

Trying to get a toned, sculpted back like Deepika Padukone might sound intimidating, but it doesn’t have to be. Whether you’re binge-watching your favourite series on the couch or squeezing in a quick workout between chores, there’s a way to strengthen your back without stepping into a fancy gym. Celebrity trainer Yasmin Karachiwala, known for training stars like Deepika Padukone, Katrina Kaif, and Alia Bhatt, has shared a simple at-home technique that targets all areas of your back and improves posture, strength, and overall fitness.

A strong back isn’t just about looking good in sleeveless tops, it’s crucial for everyday life. “A strong back improves posture, reduces the risk of injuries, and adds to your total body strength,” says Yasmin. With this in mind, she demonstrates a quick routine designed to hit the lower, mid, and upper back muscles, all from the comfort of your living room.

How to make toned back like Deepika Padukone?

The routine involves three sets of 10–12 repetitions each, focusing on different arm positions to engage specific muscles.

• First, keeping your upper arms close to your body at a 10–20 degree angle targets the lower back muscles, helping to stabilise your core and protect your spine.
• Next, raising your arms to about a 45-degree angle works the mid-back muscles, which are often neglected but essential for balanced posture.
• Finally, opening your arms to an 80–90 degree angle activates the upper back muscles, strengthening the shoulders and improving flexibility.
  

Yasmin emphasises that consistency is key. “Even just 10–15 minutes a day, done correctly, can make a huge difference over time,” she explains. She also encourages beginners to focus on form rather than speed, ensuring each movement is precise to get the maximum benefit and avoid injury.

For those who are worried about needing special equipment, the best part is that these exercises require little to no props. You can do them at home using just your body weight, and gradually add resistance bands or light weights if you want to increase intensity. The simplicity of the routine makes it perfect for people of all fitness levels, whether you’re a beginner or someone who’s been working out for years.

Apart from the exercises, Yasmin also highlights the importance of combining strength training with mindful posture habits throughout the day. Sitting at a desk for long hours, carrying heavy bags, or constantly looking down at phones can all weaken the back over time. She advises taking short breaks to stretch, engage your core, and keep the shoulders relaxed, which complements the workout routine perfectly.

In addition to her work with celebrities, Yasmin Karachiwala has built a reputation as a leading Pilates instructor and fitness coach. Her philosophy centers on functional fitness that not only enhances looks but also promotes overall well-being.

With these three simple exercises, anyone can start working towards a stronger, more toned back, just like Deepika Padukone. The actress is currently shooting for Atlee's film with Allu Arjun and Shah Rukh Khan's King.