Out of reach, out of sight. This adage seems to be most relevant when we are referring to buffing up the back. Typically, the back area of our body is not really given that attention to as much as the abs because you do not immediately look at it in the mirror.
Yet, a strong, well – proportioned back is the foundation for a well – toned body. The back is critical for strong posture, muscular balance and for body alignment maintenance. For those who have just started with their fitness and wellness journey, the back is difficult to target.
Most fitness enthusiasts will tell you that it is hard to contract the back when at the start of the workout. It is a challenge to work on something which you can’t readily see. However, seeing the “bra bulge” makes you cringe. So you need to develop a workout plan for the back.
If you already have a fitness plan for losing weight or buffing up your body, you may just add some exercises that will really target these groups of muscles. If not, then you may need to gather some exercises and develop your workout plan.
Classic Moves To Sculpt Sexy Back & Shoulder
Here are some of the simplest exercises for the back that you can integrate into your regimen. These are classic moves to help you sculpt that sexy back and shoulder.
These exercises should be performed three to four days in a week but not in succession. Do 3 repetitions of the all of the exercises and with 1 – 2 minutes of rest between each of the set. You will need an exercise mat.
- Push up and freeze
Assume a pushup position with your hands slightly wider than your shoulder width, feet hip-width apart. Your body should form a straight line from heels to head. Bend elbows and lower body until hovering a few inches above the ground. Hold for 1 deep breath, and then press halfway up and hold for 1 deep breath.Lower your back to point which you can tolerate, holding for 1 deep breath. Come back to your halfway point for one more hold. Repeat pattern 3 times.
2. Spine extensions
Lie on your stomach, with your legs straight, toes pointed, and your arms next to your sides, palms down. Contract your buttocks and the muscles in your lower back, and raise your shoulders, chest, and arms off the floor. Keep your chin slightly tucked into your chest and rotate your arms so that your thumbs point towards the ceiling, pulling your shoulder blades back and together. Hold for 2-3 counts and slowly lower back to the floor. Complete 15 reps.
3. Side Plank
Assume a side lying position with your weight resting on your forearm, maintain a straight body alignment. Elbow should be under your shoulder. Contract your abdominal muscles as you lift your hips. Keep the neck aligned with the spine. Hold from 20 to 40 seconds then rest. Repeat the exercise 3 times with alternating from each side.
4. Arm extensions
Lie on your stomach with your arms resting on the floor, directly in line with your shoulders so your body forms a T shape, thumbs pointing toward the ceiling. Slowly raise your arms as high as you comfortably can. Then hold for one or two seconds, then return to start. Complete 15 repetitions.
You can add up other exercises to this plan. You may very well use other gym equipment for variety. However you do it, always look towards owning that stunning back and keeping it!