The Sexy Back Workout

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A strong, toned back is a key to perfect posture, prevents back pain and allow you to look your best in the skimpiest dresses.

 

For the most of the people, having a toned back is due to the following of healthy diet and regular fitness training.

Here we are presenting you a set of exercises that work your entire backside and help you to firm your back.

How to do:

–           Complete 3 sets of 15 reps for each exercise,

–           Use a weight that is heavy enough

  1. Straight-Leg Deadlift

Works: strengthen all the muscles that surround your spine, as well as your hamstrings, abs and glutes.

–           Start with a pair of dumbbells with an overhand grip, holding them at arm’s length in front of your thighs. Keep knees slightly bent andfeet hip-width apart.

–           Keeping your knees bent, brace your core, bend at your hips and lower your

–           Keep the dumbbells as close to your body as possible while lowering.

–           Hold this position a while, then raise your torso and return to starting position.

  1. Split Stance Extension

Works: entire backside and thanks to bodyweight move challenge the balance.

–           Begin standing with your feet together, keep knees slightly bent and hands behind your head.

–           Step your left foot about 3 feet behind you,shifting your weight into your right leg,

–           Drawing the abs in tight, bend at your hips and lower your torso (almost parallel to the floor).

–           Returning to starting position, keep your back naturally arched

Performs 8 reps and then switch legs and repeat.

  1. Alternating Dumbbell Row

Benefits: works each side of your body separately, forces your core to work even harder and bolsters muscle imbalances.

–           Begin with a pair of dumbbells with an underhand, standing with your feet shoulder-width apart.

–           Bending at your hips and knees, lower your torso (almost parallel to the floor), keeping your lower back naturally arched.

–           Keep your abs in tight, bending your left elbow and pulling the weight to the side of your torso.

–           Lowering your left arm, bend your right elbow, performing a row on another side, to complete one rep.

Alternate until you complete 15 reps total.

  1. Bow and Arrow

Benefits: targets the muscles in your upper back.You can perform it by using dumbbells

–           Start with a pair of dumbbells with an overhand grip, standing with your feet together.

–           Bracing your abs in tight, extend your arms out in front of your chest,

–           Bending your left elbow, pull your arm behind you

–           Extend your left arm and bend and simultaneously pull your right arm back, to complete one rep.

Perform 15 reps.

  1. Kneeling Rear Fly

Works: the muscles in your middle and upper back.

–           Begin with a pair of dumbbells, kneeling on the floor and your hands below your shoulders (dumbbells at the floor)

–           Lift your left arm straight out to the side, keeping it slightly bent and hold for 1 count,

–           Lowering slowly, return to the starting position, to complete one rep.

Perform 15 reps with left and then with your right arm.

  1. Opposite Arm and Leg Balance

Benefits: tones your entire backside and engaging your core muscles.

–           Start on all fours (hands and knees) with your palms flat on the floor keeping the knees bent 90 degrees.

–           Lift your right arm and left leg bringing them in line with your body and hold for 10 counts.

–           Repeat on the other side to complete one rep.

Perform 3 reps total.

  1. Spine Extensions

Benefits: prevents back pain by counteracting the forward, flexed position

–           Start laying face down on the floor with your legs straight, arms next to your sides, palms down and toes pointed.

–           Contracting your glutes and the muscles in your lower back, lift your shoulders, chest, and arms off the floor.

–           Rotating your arms (thumbs point towards the ceiling), pull your shoulder blades back. Hold this position for 2-3 counts and slowly lower back to the floor to complete one rep.

Perform 15 reps total.

  1. Full-Body Bridge

Works: entire body, with an extra emphasis on your backside.

–           Begin laying face up with your legs straight, feet flexed and hip-width apart.

–           Bending your arms in by your sides, press your elbows into the floor.

–           Squeeze your shoulder blades down and together, engaging your abs. Pressing down with your arms, lift your hips as high as you can. Hold this position for 1 count.

–           Return slowly to the starting position, to complete one rep.

Perform 15 reps total.

Source,Original Article: www.shape.com