Wednesday, April 2, 2014

Bring Your Sexy Back: 3 Moves for an Incredible Backside

When it comes to a total body workout, plenty of us tend to forget about our backside because we are too focused on our butts, abs, and legs. A sexy back not only adds some spice to any backless outfit, but it can also strengthen your muscles to prevent future injury and might just take your back aches away. A strong back is essential so don't ignore it!
Here are 3 simple moves to get your back ready for bikini season:

1. Dumbbell Pull Overs
  • Lie flat on a bench with a dumbbell raised straight up over your chest— hold it so that your palms are pressing up on the top disc.
  • Keep your core tight and lower the dumbbell behind your head, slightly below the height of the bench.
  • With your arms straight, contract your lats and pull the the weight up back to start. Repeat. You can also do pullovers on a stability ball, or perpendicular do a bench with your hips raised (it’s more difficult and engages the core more).

2.  Superman
  • Lie flat on the ground with your arms extended in front of your face.
  • Raise your legs, chest, and arms off the ground and squeeze your lower back.
  • Hold the squeeze for 10 seconds and lower back down to start.

3. Renedgade Dumbbell Rows
  • Assume push up position with two dumbbells (neutral grip).
  • While keeping your core tight and back flat, powerfully row your right arm up until it’s slightly above your torso. Don’t rotate your body.
  • Hold the contraction for 10 seconds, return to the bottom and repeat for the opposite arm.

Photo Source: Women's Health Mag

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