Back exercises for that sexy backless dress.
BEGINNER EXERCISES:
1.Cobra:
(Targets lower back)
- Lie
facedown on the floor with arms at sides, palms down.
- Keeping
abs and glutes tight, lift chest off floor and raise arms up and back
toward hips, rotating thumbs up.
- At the
same time, lift legs about 3 inches off floor. Hold for 3 counts and lower
back to starting position.
- Repeat for 8 to 10 reps.
2.Dumbbell Shoulder Shrug:
(Targets upper back)
- Stand
with your feet hip-width apart, arms at sides with your knees slightly
bent.
- Hold a
5-pound dumbbell in each hand with palms facing in.
- Keeping
abs tight, slowly shrug your shoulders up toward your ears, keeping elbows
straight. Hold for 3 counts and lower.
- Repeat
for 8 to 10 reps.
3.Seated Row With Bands:
(Targets upper back)
- Sit in
a chair and tie a resistance band around a sturdy structure, such as a
doorknob, at elbow height, 2 to 3 feet in front of you.
- Hold
one end of band in each hand, palms facing each other.
- Bend
elbows and pull band toward your ribs, pressing shoulders back and
together. Hold for 3 counts.
- Repeat for 8 to 10 reps.
INTERMEDIATE EXERCISES:
1.Stability Ball Leg Raise:
(Targets lower back)
- Lie
with your hips on top of a stability ball with legs extended behind you,
hands shoulder-width apart on floor.
- Lift
both legs toward the ceiling as far as you comfortably can without
overarching spine. Hold for 3 counts and lower.
- Repeat for 8 to 10 reps.
2.Stork-Stance Flye:
(Targets upper back)
- Stand
with your feet shoulder-width apart, holding a 5-pound dumbbell in each
hand, palms facing in.
- Bending
from the hips, lean forward, keeping your lower back flat, then raise
right leg off floor with left leg slightly bent. Extend arms out to the
sides to about shoulder height, elbows straight.
- Lower
arms to center. Do 8 to 10 reps.
- Switch legs and repeat.
3.Rolling Ball Pull:
(Targets upper back)
- Kneel
on the floor with hands and forearms resting on a stability ball about
shoulder-width apart.
- Roll
ball away from you and extend arms forward, dropping chest and pelvis
toward floor. When you're fully extended, hold for 3 counts.
- Roll
ball back to starting position, contracting shoulders.
- Repeat
for 8 to 10 reps.
ADVANCED EXERCISES:
1.Quadruped On Ball:
(targets lower back)
- Lie on
top of a stability ball, legs extended behind you, hands on floor about
shoulder-width apart.
- Lift
and extend left arm and right leg simultaneously. Hold for 3 counts and
return to start; switch sides.
- Repeat for 8 to 10 reps.
2.Lower-Trap Dip:
(Targets upper back)
- Sit on
floor between two sturdy chairs. Place a hand on the edge of each chair,
legs extended, arms straight.
- Press
up, legs at a 90-degree angle.
- Shrug
shoulders toward ears and lower body toward floor.
- Repeat for 8 to 10 reps.
3.Single-Leg Row On Ball:
(Targets upper back)
- Place
right knee and right hand on a stability ball, left foot on floor.
- Hold a
dumbbell in left hand, palm in.
- Keeping
your back flat and arm close to your body, squeeze your shoulder blade and
bring elbow back toward your hip. Do 8 to 10 reps.
- Switch sides and repeat.
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