EXERCISES FOR THE BACK

Exercises for the Back Weak back muscles will cause us to have rounded shoulders, leaving us with a rounded upper back and causing our chests to collapse inwards, not very attractive.

 

Here are just a few exercises to strengthen the back.

lat-pulldownLat Pulldown

Sit and adjust the pad on the machine so that it rests on top of tour thigh. Grab the bar with an overhand grip with your hands slightly wider than shoulder width. Lean   back slightly, inhale keeping your chest lifted and shoulder blades down and back, exhale contract your lats to pull the bar down, pause and slowly return to the start.

 

Dumbell-Pullover1Dumbbell Pullover

Source Lie on your back on a flat with your knees bent; hold a dumbbell over your chest, with your arms extended. Keep your elbows soft.   Slowly lower the dumbbell in an arc behind your head.  Contract your lats and bring the dumbbell back overhead to the starting position.

 

dumbbell-row-one-armOne-Arm Bent-over Row dumbbell-row-one-arm Source Place your right hand and knee on the bench, maintain a flat back and you head should be inline with spine. Holding the dumbbell in the free hand, keeping the elbow close to the body, pull your  arm up and back. Pause at the top for a few seconds and slowly lower to the start.

 

stability-ball-back-extensionBack Hyperextension on the Ball

Source Lie on the ball with your arms by your side hips resting the ball, feet about shoulder width apart.  Lift the chest off the ball, keeping your lower body still.  Pause briefly and slowly lower to start.  (Options, you can place your hands behind your head, or fully extend in front.)

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UPDATE!!!

I now write articles for the Examiner which is  an online  resource guide.  They are the fastest-growing local content network in the U.S.  I am the Houston Pilates Examiner, I will be writing articles that give helpful information and tips surrounding Pilates.  The first article is available by clicking this link.

 

See you later this week on the blog for some very exciting posts.

EXERCISE OF THE MONTH

bxp158338The Snake bxp158338

The Snake is an advanced exercise ( modifications can always be made)  which requires strong torso stability. It strengthens the abdominals and hip flexor, the rotator cuff, latissimus dorsi, as well as develops coordination and control.  Perform 3 reps on each side.

 

The Movement: Inhale and press the carriage out lowering the hips until the torso is straight and you are looking straight ahead. Exhale  and return to the starting postion by engaging the abdominals. Reminders: Keep the shoulders away from the ears, keep the abdominals engaged through out the exercise, do not drop the hips and maintain torso alignment. * As always check with your doctor before starting an exercise program.

 

Something Extra:

Pack a Perfect Gym Bag

Buddy Workout