Stand proud
in your summer dresses by doing this fast and effective back workout. You’ll
feel super-confident in no time
When it
comes to confidence and poise, a nicely toned back may be more important than
you think. That’s because it not only allows you to look your best in your sexy
summer clothes. It’s also a key to perfect posture. The muscles of your upper
back are perfect for pulling your shoulders down and back, so that you stand
tall and straight, instead of hunched over. The added benefit of strengthening
this area is that this lifts your burst, too.
1.
Rear lateral raise
Reps: 15
Benefits: This move targets the muscles in your upper and middle back,
which are common weak spots for women that can lead to poor posture and back
problems.
How to do it
· Grab a pair of dumbbells and bend
forward at your hips so your torso is nearly parallel to the floor, with your
core engaged.
· Let the dumbbells hang straight down
from your shoulders, with your palms facing each other (a).
Shoulders – Don’t jolt or swing the dumbbells, as this can lead to lower
back pain. Keep the movement smooth.
Arms – Make sure you keep a slight bend in your elbows throughout the
move
Lower back – Keep your back in a neutral position. Don’t over-arch or
round it.
Abs – Keep your torso parallel to the floor and completely still as you
raise your arms.
Feet – For a stable base, stand with your feet shoulder-width apart,
knees slightly bent.
· Without moving your torso, raise
your arms straight out to the sides until they’re in line with your body (b).
Pause, then slowly return to the starting position.
2.
Floor “Y” raise
Reps: 15
Benefits: This exercise works the muscles of your upper back, which will
pull your shoulders down and back. This will help you stand taller and
straighter.
· Lie face down on the floor, with
your arms straight above your head so they form a “Y” (a).
· With your palms facing each other
and thumbs pointing up to the ceiling, raise your arms as high as you
comfortably can, keeping your neck straight (b). Try not to hunch your
shoulders.
· Squeezing your shoulder-blades
together, hold this position for a few seconds, before lowering your arms back
down to the starting position.
3.
Reverse lunge with row
Reps: 15
Benefits: This move works your hamstrings, thighs and bum muscles, while
strengthening your core and back. Expect your posture to improve each time you
do this move.
· Loop a resistance band around a
sturdy object at chest height, and hold each end with the band pulled tight so
there’s no slack (a).
· Step back with your left foot and
lower into a lunge, keeping your back straight and arms out in front (b)
· As you return to standing, quickly
pull the handles toward your chest and squeeze your shoulder-blades together.
H&F tip – Be aware of your posture at all times. Walk tall, sit straight
and engage your core and you’ll soon notice a difference.
4.
Single-arm, single-leg dumbbell row
Reps: 12 each arm
Benefits: As well as testing your balance and coordination, this
exercise will develop your back and work your biceps, shoulders and legs, too.
· Position a gym ball on the floor in
front of you and stand on your right leg, holding a dumbbell or training bar
with your right hand.
· Place your left hand on the gym ball
for balance and hinge forward, raising your left leg off the ground, so that
your torso and left leg are almost parallel to the floor (a).
· Slowly raise the training bar until
your upper arm is in line with your torso, keeping your elbow bent at a
90-degree angle (b)
· Return to the starting position by
lowering the training bar, keeping a slight bend in your elbow at all times.
Repeat all reps before switching sides.
Stretch it out!
Cat
stretch
Hold: 12
Benefits:
This relaxing stretch increases mobility of the spine and stretches your upper
and lower back muscles. It will also relieve any pressure on the sciatic nerve
in your lower back.
· Begin on all fours with your knees
under your hips and hands under your shoulders.
· Contract your abdominal muscles and
pull your navel toward your spine, rounding your back upward as high as you
can. Drop your head between your arms and hold for five seconds (a)
· Slowly release your abs, then allow
your spine to arch slightly as you bring your head up (b). Move gently so you
don’t exert your back.
