Get “Back” In Shape

by Jackie on December 10, 2015

Back fat is one of the hardest areas to target when losing weight! Here’s how to get rid of that pesky fat that just won’t go away.

Side PlankYou use your back muscles in almost everything you do. Building and maintaining strong back muscles can help relieve and prevent back pain, improve posture, and help you get your midsection tight and toned. Incorporate some of the following exercises that target this hard to reach area.

 

Supermans

Lie on your stomach with your legs outstretched behind you. Your toes are pointing toward the wall behind you. Reach your arms out overhead with your palms facing each other. Relax your neck and align your head with your spine.

Exhale. Deepen your abdominal and core muscles to stabilize your spine and slowly and strongly reach both legs away from your torso until they lift a few inches off the floor. At the same time float both arms a few inches off the floor. Keep both legs and arms straight and allow any rotation in the arms, legs, shoulders or pelvis. Your head is aligned with your spine. Do not allow your head to lift up or to droop toward the floor. Do not allow the back to arch. Hold this position briefly.

Gently inhale and lower your legs and arms back to your starting position without any movement in your low back or hips.

 

Cobra

Lie on your stomach on the floor with your hands positioned directly under your shoulders and fingers facing forward. Legs should be straight and toes pointed.

Gently exhale. Engage your abdominal/core muscles to support the spine. Press your hips into the floor. Lengthen the torso and curl your chest away from the ground while keeping your hips stable. Keep your shoulders rolling down and back. Hold this position for 15 – 30 seconds.

Gently lower your upper body back to the floor, lengthening the spine as you descend.

 

Hip Bridge

Lie on your back, feet flat and hip-width apart, arms relaxed, and knees bent. Squeeze your buttocks as you lift your hips, creating a straight line from the knees to the shoulders. Hold for a slow count of two, and then lower slowly. Build up to 10 to 12 repetitions.

Make it harder: Lift one foot off the floor and hold it straight up toward the ceiling, foot flexed, keeping the hips even. Hold this pose for a few seconds. Repeat five to eight times, and then switch legs.

Side Plank

Lie on your right side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominals gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides.

Make it harder: While holding the basic position, lift and lower your top leg. Gradually work toward holding the upper leg for 5 to 10 counts.

Jackie

Jackie

Health Contributor at Creative Bioscience
I'm a fitness nut. I know what you're thinking, one of these people who has never been fat a day in her life, and can eat whatever she wants. The truth is I struggled with my weight growing up and lived in a household where everything seemed to be fried. Once I got away from home I realized I had the choice to eat and exercise how I wanted. I've gained a lot of insight into working as a personal trainer, and feel I can relate to others that were in my situation. I think if I can do it then you can to, and if you want to start kicking butt then hop on board and lets get started.
Jackie

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