There are numerous muscles in the back; all work together to help maintain the healthy functioning of everyday movements such as bending, twisting, standing and sitting.

The back musculature can be divided into three layers: superficial (directly under the skin), intermediate (middle) and deep (closest to the bone). The muscles of the superficial layer help extend and rotate the arms medially and move the shoulder blades. The intermediate layer consists of the serratus posterior superior and inferior. Both these muscles help with breathing by elevating and depressing the ribs. The deep layer consists of the erector spinae and the smallest intricate muscles surrounding the vertebrae. These muscles are responsible for the flexibility and movement of the spine as well as adding stability to the back.

Ready to get a stronger, healthier, sexier back? Do these four moves two to three times a week to see results in four weeks.