Here’s a memo to your back – you are allowed to be strong and sculpted. You are allowed to carry things like backpacks and children and look killer in backless dresses. You are NOT allowed to accumulate fat around your bra strap or let lower back flab get in the way of your awesomeness.
There is something to be said about having a sexy back. Justin Timberlake even wrote a song about it. Ok, well maybe not in that context…
Your back is one of those areas we don’t show off as much as others on our bodies, but that doesn’t mean you should neglect incorporating exercises to strengthen and sculpt your back. Plus a strong back can help maintain good posture and prevent fitness-related injuries.
And on that rare occasion when a mean word is spoken in your direction, you’ll be able to let it roll off your muscular, toned back. Physical and mental workouts – it’s like a buy one, get one deal! Ooooh I love a good deal. Ok I can’t really say this will make you mentally tough, but it might help?!
Enough talk. Time to work that beautiful back. To start, grab two small hand weights. We will be doing a lot of shoulder and back work, so select a set of hand weights that are light, yet challenging. As a gauge, I used 4lb weights and it was a challenge! This set (link here) is perfect to vary intensities!
Banish Back Fat Move #1
Start with your weights down by your sides, palms facing forward. Keep your arms straight and lift your weights outward, stopping at shoulder height. Squeeze your shoulder blades once you reach the top, but be mindful to keep the weights directly out from your shoulders. Lower your arms back down. Do 12 repetitions.
Banish Back Fat Move #2
Start with your arms overhead, palms facing forward. Bend your elbows outwards and press them in towards your sides, lowering weights to waist height. Squeeze your shoulder blades as you bring your elbows in. Do 12 repetitions.
Banish Back Fat Move #3
Lower your weights to your sides and rotate your palms so they face your body. Keep your shoulders stacked directly over your hips (do not hunch forward or lean back) and lean your upper body down to one side, then gently lean to the other. Do 12 repetitions.
Banish Back Fat Move #4
Start with your elbows bent in towards your sides, weights extended outwards, and palms facing forward. Squeeze your elbows into your body (cinching your shoulder blades together), then release back out, keeping your shoulders down the entire time. Do 12 repetitions.
Banish Back Fat Move #5
Lie flat on your stomach, arms and legs extended out. Lift your arms and legs off the ground, as high as you can. Hold for a few seconds then lower yourself back down. Do 12 repetitions.
Banish Back Fat Move #6
Once again, lift your arms and legs off of the ground and then raise your left arm and right leg up even more. Hold here for a second or two then switch, raising your right arm and left leg up, holding briefly. Continue to alternate, count one repetition every time your right arm comes down. Do 12 repetitions.
Banish Back Fat Move #7
Lower your legs to the ground and place your arms behind your head, elbows out. Lift your head and shoulders off the ground to start, then raise your left elbow, pause briefly then return to center. Do 6 repetitions. Perform the same movements with your right elbow. Do 6 repetitions.
Banish Back Fat Move #8
Place your hands directly under your shoulders and bring your body into a pushup position, knees on the ground and heels in towards your tush. Keeping your shoulders in line with your hips, slowly lower yourself down for two counts, then press up for two counts, executing a slow and controlled pushup. Do 12 repetitions.
Repeat this series a total of three times.
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(Source: physicalkitchness.com)
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