This 15-Minute Workout Will Help You Sculpt A Sexy Back

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Usually, when you exercise you tend to focus on the body parts we gaze at all the time— biceps, abs, butt, legs, according to Ian Creighton, a coach at Brick in New York City, who designed the routine here.

Your back muscles are engaged almost in every movement. Precisely, the muscles around your lower back protect your spine, so if they aren’t getting enough attention you can risk injuries.

In addition, the trained middle and upper back prevent you from lifting heavier weights and holding, solid planks or squats, as well as walking, which becomes more efficient with a sturdy back.

In this article, we offer you 4 perfect moves for sculpting a sexy back.

How it works:

–           Perform this sequence two or three times a week,

–           Rest as little as possible between moves.

–           Perform it twice for three total rounds.

  1. RENEGADE ROW

Instructions:

–           Starting position – a pushup position, resting on a weight and your feet hip-width apart (a).

–           Bending your left elbow, raise the dumbbell to your side, while you are pressing the right dumbbell into the floor for balance (b).

–           Lowering your arm, repeat on the other side to complete one rep;

Perform five reps.

  1. DUMBBELL FRONT SQUAT

Instructions:

–           Starting position – Standing with your feet shoulder-width apart, hold a pair of dumbbells at your shoulders, palms facing each other (a).

–           Push your hips back and bend your knees to lower into a squat, keeping your arms parallel and torso upright (b).

–           Reversing the movement, return to starting position to complete one rep;

Perform 10 reps.

  1. BAND PULL-APART

Instructions:

–           Starting position – Standing, hold a resistance band out in front of you at shoulder height, hands shoulder-width apart (a).

–           Drawing your arms out to your sides squeeze your shoulder blades together while you were pulling the band apart, (b).

–           Reversing the movement, return to starting position to complete one rep;

Perform 10 reps.

  1. SUPERMAN HOLD

Instructions:

–           Starting position – laying face down, extend your arms up alongside your head (a).

–           Engaging your glutes and core, lift your chest, arms and legs off the floor, turning your palms to face each other (b).

–           Hold this position for 20 seconds, then return to starting position to complete one rep;

Perform three reps.

Source,Original Article: www.womenshealthmag.com

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