A strong back is needed to in order to prevent problems in other areas of the body such as the neck, hips, arms, legs, and the respiratory system. A strong back is a key factor in healthy posture. It is essential to incorporate healthy fitness exercises for women that target your back for a fit and flawless figure. Having a strong back has many benefits. When your back is healthy you can breathe better, have excellent mobility and reduce to risk of injuring your back and other areas that are indirectly affected by your back. By maintaining a strong back through a set of exercises for women that focus on building a solid foundation for your back, you are able to see other benefits such as reduced body fat and toned muscles. These are all key components to a healthy and fit lifestyle where nutritious diet and regular exercise are followed. Let’s begin!
These strength exercise bands can be found at any sports related store. I usually use a medium resistance, but if you are new to exercise start slow so you don’t injure yourself. This exercise targets trapezius, lateral and front deltoids. Stand on the middle of a band with your feet shoulder-width apart. Cross the band in front of you and hold one handle in each hand. Leading with your elbows, pull the band upward until the handles reach your shoulders. Extend your arms back to the starting position to complete one rep. Repeat for your set.
For this exercise, you can either be seated on a yoga mat or a carpeted floor. It will target the latissimus dorsi, rhomboids, trapezius. Sit on the floor with your legs extended in front of you. Loop a band around the soles of your feet, cross it in the center and hold one handle in each hand, arms straight. Bend your arms to pull the handles toward your sides as shown. Slowly extend your arms to finish one rep. If this move feels too easy, gather some of the band’s slack in the palm of your hands.
For the straight-arm pullover, you need a secure object or at many gyms they have machines that you latch the band around to pull. Wrapping it around a pole or secure piece of furniture will work too. This targets the latissimus dorsi, hamstrings, erector spinae, gluteus maximus. Anchor a band to a low, secure object in front of you. Hold a handle in each hand, step back from the anchor point and bend forward from the hips as shown. Straighten your knees and hips to stand, while simultaneously lifting your arms overhead. Slowly reverse to return to the start.
All you will need for this is two weights or you could wrap ankle weights around your wrists. This targets the posterior deltoids. Stand with your feet hip-width apart holding a dumbbell in each hand. Hinge forward from your hips and bend your knees slightly until your wrists are below your shoulders. Open your arms out and up until they form a straight line with your shoulders. Reverse slowly to return to the starting position. Do three sets of 10 to 12 reps.
The final exercise is one of the easiest. It targets the latissimus dorsi. Stand with your feet hip-with apart. Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead. Bend your left arm, drawing your elbow down to the side; stop when you feel a stretch in the left side of your back. Slowly extend your arm back overhead and repeat. When your set is through, repeat with your right arm. Do three sets of 15 reps (each side).
Doing these every night before bed will make the fat melt off your back so you will be tank top and crop top ready in no time!