Unfortunately, many trainers fail to balance their workout routine by invariably ignoring exercises related to the back. For those who neglect their back exercises do so at their own peril, as you know that back muscles are vital for, well, almost everything. A well toned and trained upper back muscles aid in running with good posture, and helps in preventing upper-body cramps.
In this article, we have listed a 15-minute back workout routine to help you train your back muscles correctly. In addition, the below mentioned women workout routine is effective and will also play a pivotal role in helping you get a sexier and toned back.
Feel free to do a repetition of this workout as many times as you prefer; however, for best results, do this workout thrice a week on alternate days.
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1. Do a Barbell Deadlift
A barbell deadlift is done while standing up firmly on the floor. Allow your back to be flat with a little arch, holding a pair of dumbbells at the feet. Now squat down and grasp the dumbbells. Remember to squat with a flat, neutral back, and keep your head in line with your spine. While standing up, keep your core stong. Ensure that your elbows remain straight and dumbbells rest by your sides against thighs.
A barbell deadlift is great for targeting the lower back muscles along with the other important groups of muscles. Deadlifts helps in forming correct posture, in addition to burning massive amounts of calories.
2. Back-Flab Buster
Another effective exercise that should be a part of your 15-minute workout is back-flab buster. This particular exercise targets shoulders, abs, butt, and more importantly, back. Lie down on the floor, palm facing upwards, keeping left arm to the side and lift bent right leg behind you only a few inches off the floor. Now simultaneously pulse left arm and right leg up and down a few inches, but while doing so, ensure that your back arches slightly with each pulse.
3. Power Attitude
You need to stand, placing your feet firmly on the ground while holding a dumbbell in your right hand, keeping the palm facing forward and left arm by side. Now bend your right knee out on the side, crossing the right calf behind the left calf. Remember, you need to balance your entire weight on your left leg.
Bend your right elbow and bring it down to touch right hip, and as you lift, make sure to bend right leg behind you possibly as high as you can. Press the dumbbell overhead and lower the bent right leg in order to touch your left calf. Complete 40 reps on each side for effective results.
4. Become a Superman
Take a fitness ball, keep your feet hip-width apart either resting against a wall or any other sturdy object. Have your arms extended past your head and palms facing each other. Once you are comfortably settled in this position, squeeze glutes and lift your chest off the ball while reaching your arms overhead. Take a pause for 3 seconds, then slowly and gradually reverse the motion in order to reach the start.
Women love this. Not only does it feel good, but it also helps in targeting back muscles effectively. Stand at a feet shoulder-width apart, holding dumbbells in each hand and keeping arms by sides. Now get the arms diagonally forward, having the left arm above the right arm, palms facing downward. Then bend elbows out on the sides, pull the dumbbells back and rotate forearms forming a W. Slowly bring the lower arm back to the W position, then bring the arms diagonally forward, this time with right arm above the left arm.
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It is ideal to do at least 30 reps in one flow.
If you fancy a well toned and curvaceous figure, ensure that you do include the above mentioned exercises in your workout routine. Generally speaking, an effective workout routine should help you in adding shape to your waist and back and in building a fitter and toned upper and lower back.
Author Bio: Evie Dawson is a fitness coach and health writer based in Boston, MA. Her passion is to encourage others to rediscover their lifestyle and get inspired for organic living.