27
Sexy back work outs for women!
Posted under female workoutDon’t neglect working out your back. The back muscles are extremely important to manage daily activities. Try out back exercises below to sculpt a stunning rear view.
Get a sturdy chair, flat bench and a resistance band with handles to start your workout. Do two sets of the indicated reps of each exercise, up to three times a week on nonconsecutive days. You’ll need A sturdy chair, a flat bench and a resistance band with handles.
Parachuter
Lie facedown with arms extended in front of you. Lift upper and lower body off floor as you bend elbows and draw shoulder blades together (as shown). Hold; touch heels together 10 times. Return to start. Repeat four times.
• Works lower back, shoulders, butt
Twist away
Secure resistance band at chest level; grip a handle in each hand, arms extended in front of you, palms in. Stand with feet hip-width apart. Draw right hand toward waist. Keeping hands fixed, rotate torso to right (as shown). Rotate back to center and release right arm for one rep. Do 15 reps. Switch sides; repeat.
• Works upper back, obliques
Kneeling row
Secure band at eye level or higher; grip a handle in each hand. Kneel and extend arms above shoulder level on a diagonal, palms in. Squeeze shoulder blades together as you draw hands toward chest (as shown). Hold for one count, then release arms for one rep. Do 15 reps.
• Works upper back, middle back
Shrug it off
Sit on edge of chair, hands at front of seat, fingers forward, knees bent 90 degrees, feet flat. Use arms to lift yourself off chair. Keeping arms straight, shrug shoulders toward ears, lowering butt below seat (as shown); release for one rep. Do 12 reps.
• Works upper back, shoulders
Super V lift
Lie facedown on bench with hip bones at end, legs together, toes on floor; hold bench for support. Lift lower body until parallel to floor, separate legs in a V (as shown), then bring legs together; lower to floor for one rep. Do 15 reps.
• Works lower back, butt
Traffic stopper
Secure band at chest level; grip a handle in each hand, arms extended in front of you, palms down. Stand with feet hip-width apart. Draw hands toward chest. Rotate left forearm up (as shown), then lower to parallel. Repeat on right for one rep. Do 10 reps.
• Works upper back, shoulders