Sculpted, sexy back and a good posture are so important for women. Read bellow how to get a beautiful back.
Before hitting the main workout, start with a good pre-workout warm up and stretching.
Pre-Workout Warm Up and Stretching:
Perform each exercise for 30 seconds with a little to no rest between them. Do joint stretching afterwords.
1) Air Squats
Time: 30 seconds
- Place your feet slightly wider than shoulder-width apart with your knees and toes pointed outward and your arms resting at your sides or in front of you.
- Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down into a chair.
- Keep your head and shoulders aligned over your knees and your knees aligned over your ankles.
- Keep your weight balanced evenly between the front and back of your feet.
- Lower your body until your thighs are parallel to the ground.
2) Cross Fit Push ups
Time: 30 seconds
- Thighs, chest and chin touch the floor simultaneously at the bottom of each repetition. Full elbow extension at the top of each rep.
3) Sit Ups
Time: 30 seconds
- Lay on your back with straight legs, and place your arms overhead.
- Engage your abdominal muscles, and gently drive your torso and your arms to your knees simultaneously, coming into a full-sit up position, placing your palms on the floor.
- Hold the position for a second, and with control, slowly come back on your back.
4) Russian Twists
Time: 30 seconds
- Sit on the ground with your knees bent, lean back a bit and lift your feet off the floor. Keep your back straight.
- Reach your arms out in front of you, and twist your torso to the right, then to the left.
Sexy Back Workout
What works: upper, lower and middle back
You need: a mat, a resistance band (we are using this resistance band in our workout)
If you don’t know what strength to choose, check this full resistance band guide.
Do each superset 3 times before coming to the next one. No rest between exercises. After each superset, rest for 30-45 seconds.
Superset 1
1) Resistance Band Rows
- Stand on top of a band and bend over to 45º.
- Keeping your back flat, row the ends of the band up into your torso.
- Squeeze the contraction for 1 second and slowly return to the bottom.
- Do 15 repetitions.
2) Resistance Band Deadlifts With Pump
- Stand on the center of an exercise band with your feet together holding the ends of the resistance band in each hand.
- Bring your buttocks backward slightly as you lean your torso forward, stopping when your torso is parallel to the ground, pump 2 times.
- Pull yourself back to a starting position.
- Repeat 15 times.
Superset 2
3) Kneeling Push Ups
- Begin in a kneeling position with your hands slightly wider than shoulder width.
- Bend elbows to lower chest toward the floor.
- Press chest back up to a starting position.
- Do 10 kneeling push-ups.
4) Resistance Band Reverse Fly
- Kneel down holding Resistance Band in front of you with your hands slightly lower than your shoulders. Keep your elbows slightly soft to avoid hyperextending the joint.
- Stabilize your torso as you open your arms out to the sides, focusing on the shoulder blades sliding together.
- Inhale as you slowly return your arms back to starting position.
- Do 20 Reverse Flyes.
Superset 3
5) Bird Dog
- Begin on all fours, with your hands beneath your shoulders and your knees under your hips. Contract your abdominals.
- Extend your right arm straight ahead and your left leg back. Hold for 10 seconds. Come back to a starting position to change the legs.
- Repeat 12 times for each leg.
Remember: Avoid arching your back and moving your hips.
6) Superman
- Lie flat on the floor facing down extending your arms fully in front of you.
- Simultaneously raise your arms, legs, and chest off of the floor and hold for 2 seconds.
- Slowly lower down on the floor.
- Repeat 10 times.
Try this superset workout for a super body that hits every muscle of your body. And these 9 exercises will help you tone your back easily. If you are more interested in improving your posture, check these five exercises to fix bad posture.
