Ladies, listen up! A strong back is the foundation of your health and fitness regimen. Even though you can’t see it without twisting and turning in front of the mirror, it’s the most important muscle group you can work. A strong back will prevent injury and ensure your body is properly supported to perform exercises for all your other body parts.
Our back muscles are involved in just about every move we make, so it is important they are strong enough to handle all of that work. A strong back also provides a solid foundation of strength for other muscle groups.
Aside from the strength and functionality benefits of training your back, you’ll find that a solid back and well-developed shoulders make your waist look smaller. You’ll also have the benefit of not having to worry about the constant fight your back fat has with your bra straps. A shapely back also means that you’ll look great in those trendy, backless styles and little black dresses.
Also, men and women both rank the back as one of the top ten most sexy body parts, according to a Cosmpolitan magazine poll. If you ever want to see a guy get flustered, do that thing where you stretch out and arch your back a bit. He will lose his mind. Have I convinced you yet?
Give your back the same TLC that you give your abs, shoulders, and quads. Here are some great work-outs to bring out your sexy back!
BUT FIRST! Avoid injury with these tips:
- Start with light weights for lateral and front raises to prevent overworking your deltoids.
- In almost every move, maintain a slight bend in your elbow. This will prevent any injury to your shoulders and neck.
- Go through the entire routine 2-3 times a few times a week for maximum upper back toning.
Essential Back Workouts
Lateral Raises
Tones deltoids and traps!
Begin with a dumbbell in each hand, arms by your sides and a slight bend at the elbow. Keep shoulders down as you raise your arms directly out to the side while still maintaining the slight bend at your elbow. Slowly lower back down.
Complete 10-12 reps.
Rows
Tones lats, traps, and biceps!
Begin with your feet together, knees slightly bent and upper body hinged slightly forward at the hips while engaging your core. Let your arms hang directly in front of your chest with a dumbbell in each hand. From here, lift the weights up by your chest while pulling your elbows directly behind you. Make sure to keep your arms tucked by your side. Slowly lower back down.
Complete 15 reps.
Reverse Flys
Sculpts your deltoid, rhomboid, and traps!
Begin with feet together, a slight bend at your knees and upper body hinged forward at the hips. Maintain a slight bend at the elbow with your arms directly in front of your chest, palms facing each other, and a dumbbell in each hand. Open both arms out to the side until your hands are in line with your shoulders. Slowly lower back to start.
Complete 15 reps.
Shoulder Press
Sculpts your deltoids and triceps!
Begin with feet together, a dumbbell in each hand and arms raised at a 90 degree angle with elbows in line with shoulders. Raise the dumbbells directly above your head. Make sure to keep your shoulders neutral throughout the movement. Slowly lower back down.
Complete 15 reps.
The Superman
Sculpts your erector spinae, or the three long muscles that surround the spine.
Start by lying down on the mat, belly down. Extend your arms above your head. Lift your upper back and legs, and hold for five seconds, squeezing your glutes. Lower back down.
Complete 10 reps.
Well, what are you waiting for? Let’s get moving! Be sure to vary training in order to avoid plateaus. Some weeks complete five sets of 10 to 12 reps; other weeks try different movements. Although it’s great to get into a routine, make sure you change it up so you don’t get bored and stagnate.
