When we have a slender, straight back like a string we look younger, more confident and ready to claim more - both in our personal lives and in our careers. The fact that the back is that part of the body that you see least of all is not at all an excuse for not training its muscles! Even if you are not going to flaunt yourself in sexy and backless designer dresses or tops that show the shoulders you cannot do without back exercises.
A strong muscular corset back is a guarantee not only of a healthy spine, but a slender figure as a whole! Start training on a regular basis (at least 2-3 times a week) and get ready to catch the admiring glances of men. You surely will feel how your wings grow!
Start your workout: Wide-Grip Lat Pull-Down (3 sets of 10 repetitions), Pull-Up (3 sets of 8-10 repetitions), Parallel-Grip Lat Pull-Down (4 sets of 10 repetitions), Underhand Seated Cable Row (4 sets of 12 repetitions), Single-Arm Dumbbell Row (3 sets of 15 repetitions), High-Pulley Cable Face Pull (3 sets of 15 repetitions), Seated Cable Row (4 sets of 12 repetitions) and Incline Bench High Cable Pull-Over (3 sets of 15 repetitions).
- Lie down on your back with your legs straight and feet together so your body forms a straight line. Next, raise your arms up over your head (in line with the rest of your body) and inhale. This is the starting position.
- Begin exercise by swinging your arms forward, while raising your torso and coming up off the ground and onto your feet without touching the ground with your hands.
- Next, lean forward and place your hands onto the ground and kick your feet back into a plank position. Reverse movement back to starting position. This completes one rep.
#2. Modified Pushups
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- Come to the ground on your knees. Tighten your core and maintain a flat back. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Without locking your elbows, push yourself back to the starting position by straightening your arms.
#3. Pilates Swimming
- Lay down flat on your stomach with your arms up over your head. Pull your abs in tight.
- Raise your lower legs and upper body up off the ground (only your thighs and abs should be touching the ground).
- Now pulse your arms and legs up and down. Move your right arm and left leg together and your left arm and right leg together. Alternate them back and forth for the desired amount of time.
- In Savasana it's essential that the body be placed in a neutral position.
- Sit on the floor with your knees bent, feet on the floor, and lean back onto your forearms.
- Lift your pelvis slightly off the floor and, with your hands, push the back of the pelvis toward the tailbone, then return the pelvis to the floor. Inhale and slowly extend the right leg, then the left, pushing through the heels.
- Release both legs, softening the groins, and see that the legs are angled evenly relative to the mid-line of the torso, and that the feet turn out equally.
#5. Supta Virasana
- Perform Virasana. Exhale and lower your back torso toward the floor.
- First lean onto your hands, then your forearms and elbows.
- Once you are on your elbows, place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone.
- Then finish reclining, either onto the floor or a support blanket or bolster.
#6. Standing Forward Bend
- From a standing position, the body is folded over at the crease of the hip with the spine long. The neck is relaxed and the crown of the head is towards the earth.
- The feet are rooted into the earth with the toes actively lifted.
- The spine is straight. The ribcage is lifted. The chest and the thighs are connected. The sacrum lifts up toward the sky in dog tilt.
- The fingertips are resting on the earth next to the toes. The gaze is down or slightly forward.
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