Bathing suits, sleeveless sun dresses, and tank tops are all a part of summer. This means showing off your back! My favorite part of my body is my back, from gymnastics, being on my hands all the time built up my back and now it is pretty easy to maintain. Because the back has two major muscle groups it is easy to see results quickly to keep you motivated. I have chosen three of my favorite back exercise to share with you.
All about your back
The back is composed of two muscle groups and the lower back muscle. The top of your back is the trapezious which contains four seperate muscles. The middle to lower back is the latisimus dorsi which runs down either side of the spine. The muscle in the lower back is the erector spinae. In order to achieve a sexy back you need to work all three parts.
My favorite back exercises
Seated or standing lat pull down:
This exercise is performed at cable machine either sitting or standing. The cable is located overhead and you pull down to your belly button. This exercises is predominately for the lats and the traps.
Bent Over Row
This exercise can be performed with a barbell or dumbells. Hold the barbell with hands outside of the hips, bend over with a flat back (torso perpendicular to legs,) and pull up towards the belly button.
Sea turtle
This is a non-weighted exercises I learned in my yoga class. Lay on stomach with legs and arms out stretched lifting upwards as high as range of motion allows. Pull elbows backwards causing the shoulder blades to contract and chest to lift up. Return to starting position without letting hands, fingers, or face touch the ground. Start with three sets of ten and keep adding reps as the back gets stronger and exercise gets easier. This is a full back exercise that also gets the tough to work out lower back.
