5 Killer Back Exercises For Women!

HOW TO GET A SEXY BACK

If you’re itching for a hot summer beach bod and been thinking that you need to hit the gym to start working your abs, butt, and legs that’s great.  But don’t stop there…you must not forget about your back!  The back is one of the most commonly neglected parts of our body, and it will help shape your mid-section and have you lookin’ great in those fun summer tank tops!

To help you get tank top, beach bod ready…. try these killer back exercises (specifically for women):

1. One-Point Row

•  Holding a dumbbell in each hand, balance your weight on your left foot, bending forward at the hips and raising your right leg so it forms a T with your torso and left leg.
• Your chest and right leg should be parallel to the floor and your shoulders are square to the floor.
• Hold the weights below your shoulders, arms straight while balancing on your left leg.
• Pull the dumbbells straight up to your sides, keeping your shoulders square to the floor, and squeeze your shoulder blades together.
• Slowly lower weights to start while you are still balanced on one leg.  That equals one rep.
• Reps: 8 on each side Sets: 3

2. Shoulder Shrug

•  Stand with your feet in hip-width apart and arms at sides with your knees slightly bent.
• Hold a dumbbell in each hand with palms facing in.
• Keeping your abs tight, slowly shrug your shoulders up, while keeping your elbows straight.
• Hold for 3 counts and lower.
• Reps: 8-10 Sets: 3

3. Prone Cobra

•  Lie face-down on a mat or well-padded floor with arms straight by your sides, palms up and forehead facing the floor. The tops of your feet should be flat against the floor.
• Slowly lift your head and shoulders off the floor while lifting your arms and legs squeezing your shoulder blades together and hold for five seconds.
• Reps: 15 Sets: 2

4. Ball Leg Raise

•  Lie with your hips on top of a exercise ball with legs extended behind you.
• Your hands should be shoulder-width apart on floor.
• Lift both your legs toward the ceiling as far as you can without overarching your spine.
• Hold for 3 counts and lower.
• Reps: 8-10 Sets: 2

5. Bent-over Row

• Stand with your feet in shoulder-width apart while your arms at your sides and a dumbbells in each hand.
• Bend your knees slightly, pushing your hips back, and bending your hips forward without rounding your back.
• Hold the weights straight down from your shoulders with your wrists facing back and your knuckles facing forward.
• Pull the weights straight up to the sides while bending your elbows and while keeping your torso in the same position. You are only moving your arms, not the rest of your body.
• Squeeze your shoulder blades together as your elbows reach to the ceiling.
• Slowly lower the weights to start position and be sure to keep your back flat.
• Reps: 15 Sets: 1-2

Hope This Helps….

Yours For More Confidence, More Often

Kristyn Haster