For most of us, our workouts are centered around our "mirror muscles," or the parts of our body we can see when looking in the mirror. With the abs, thighs and arms getting all the attention, it is easy to forget about the rear view! Toning your back will not only help you look stunning in a backless dress, it can also make you look trimmer without losing a single extra pound! The following exercises target the long muscles that run between and below your shoulder blades. Bust out these moves 2-3 times a week with rest days in between. Are you ready for a sexy back?
Lat Pull-Down With Band
- Sit on a stability ball or chair with your feet together. Hold an exercise band taut with both hands. Remember, the closer your hands are to one another, the more difficult this will be. Position your arms over your head. Keep your right arm straight and bring your left arm out to the side, bending your elbow at a right angle.
- Keep your right arm still, contract your back muscles and pull your left arm down until your hand is level with your ear. Keep your shoulders relaxed and do not bend your elbow beyond 90 degrees while you pull. Pause, then slowly return to the start position. Do 2 sets of 10-15 reps on each side. Rest 30 seconds between sets.
Seated Reverse Fly
- Sit on a stability ball or chair with your feet hip width apart and a dumbbell in each hand. Lean forward from your hips and let your arms hang down next to your calves, with your elbows bent slightly and your palms facing each other.
- Keep your back straight and squeeze your shoulder blades together, raising the dumbbells out to your sides in an arching motion until your arms are parallel to the floor. Pause and then slowly lower your arms back down. Do 2 sets of 10-15 reps. Rest for 30-60 seconds between sets.