Beautiful, Sexy Back Exercises

Beautiful, Sexy Back Exercises

A woman with a lovely posture is a woman who 

 looks healthy, confident & sexy. Strong back muscles are essential for a powerful posture as well as reducing your risk for back-related injuries. In addition, you can boldly show off your toned posterior in spring & summer back-baring fashions or that beach-worthy bikini.

Lift like a man, look like a goddess
Lou Shuler, Cassandra Forsythe, and Alwyn Cosgrove, authors of The New Rules of Lifting for Ladies require you to lift like a man and look like a goddess. They recommend cutting down your limitless hours of cardio on the treadmill or elliptical and picking up some weights - that are actually modestly challenging to lift.

In case you are balking at the thought of lifting heavy weights and grunting like a man, this book is definitely for you. According to the authors, muscles require to be strengthened to accomplish a lean, healthy look and, best yet, increasing your muscle mass will boost your metabolism. But in most cases you cannot effectively strengthen your muscles, or increase your muscle mass, with those to pound weights.

Put down the Barbie weights

Your back is made up of over a dozen muscles, which means in the event you strengthen your back, you will be increasing your lean body tissue & boosting your metabolism, . Shuler, Forsythe & Cosgrove recommend you put down those Barbie weights & start lifting poundage that is actually challenging to you. Cease wasting your time with weights that are light.

These back exercises target your whole back while working other muscle groups, making these exercises far more functional than isolating single muscles. Incorporate these back exercises in to to days of your week, along with additional exercises that target the remainder of your body, for full-body strength & conditioning.

With moderate cardio, a healthy diet, & dedication to strength training, you will have a powerful, sexy back in no time.

BACK EXERCISES

Dumbbell Single Arm Overhead Squat
This is a full body exercise that will make you feel strong from head to toe. You work your legs with the squat while targeting your upper & lower back with the overhead lift.

1. Hold dumbbells, in each hand, dumbbell weighing two times as much as the other (if dumbbell is pounds, the other ought to be0 pounds). Stand along with your feet shoulder-width apart & toes pointed straight ahead.

2. Hold the light dumbbell overhead in your non-dominant hand with the heavier dumbbell between your legs, both of your arms straight. Push your hips back and lower yourself until your upper thighs are parallel to the floor, holding the lighter dumbbell straight up over your shoulders, tightening the back of your shoulder and upper back muscles. Keep your abdominal pulled in tight.

3-Rise back to the beginning position and do one to two sets of 15 repetitions. Switch arms and repeat.

Dumbbell Point Row

This exercise works your back & core muscles while challenging your balance. In the event you find it difficult, perform row along with your toes touching the floor.

1-Holding a dumbbell in each hand, balance your weight on your left foot, bending forward at the hips, & raising your right leg so it forms a T along with your torso & left leg. Your chest & right leg are parallel to the floor & your shoulders are square to the floor.

2- Hold the weights below your shoulders, arms straight (stay balanced on your left leg). Pull the weights straight up to your sides, keeping your shoulders square to the floor, squeeze your shoulder blades together.

3-Slowly lower weights to start (you are still balanced on leg) & repeat for 8 repetitions. Switch legs & repeat for 8 repetitions. Do two sets.

Lat Pullover
This is a full upper body exercise that emphasizes your lats (the muscles that help you swim or pull your arm Pullover-down and back).

1. Lie on your back on a bench (or floor in the event you don't have a bench), feet flat on the bench (or floor), knees crooked, and hold a weight in both hands or a weight in each hand over your chest, arms straight up.

2-Lower the weight or weights straight back behind your head, until your arms are in line along with your torso and parallel to the floor. In the event you are not using a bench, lower your arms until the weights are above the floor but not touching.

3-Keeping your arms straight, pull your arms to start position over your chest. As you reach start position, think about tightening your lat muscles. Repeat one to two sets of 15 repetitions.

Back Extensions
A powerful lower back will reduce your risk of injury to your vertebral discs. This exercise is also called prone cobra in yoga.

1- Lie face-down on a mat or well-padded floor, arms straight along your sides, palms up, brow facing the floor. The tops of your feet ought to be flat against the floor.

2-Slowly lift your head and shoulders off the floor, lifting your arms, squeezing your shoulder blades together and hold for five seconds. Lower to start position and repeat one to two sets of 15 repetitions.

Dumbbell Bent-Over Row
Back rows work your whole back and can work your core muscles, in the event you keep your abdominal muscles pulled in and back flat while you perform the rows.

1-Stand along with your feet shoulder-width apart, holding dumbbells at your sides. Bend your knees slightly, pushing your hips back, and bend forward at your hips, without rounding your back.

2- Hold the weights straight down from your shoulders along with your wrists facing back and your knuckles facing forward. Pull the weights straight up to the sides, bending your elbows, while keeping your torso in the same position. You are only moving your arms, not the remainder of your body. Squeeze your shoulder blades together as your elbows reach to the ceiling.

3-Slowly lower the weights to start position. Be positive to keep your back flat and not rounded. Repeat one to two sets of 15 repetitions.