Most women focus on toning their legs, butt and stomach, but trainers claim that the focus must be on strengthening the back. Why you ask? Well, because strong back muscles are the best defense against injury, pain and bad posture and not to mention that men die for a sexy back.
These incredible 5 moves target your back muscles and will help you blast your bra bulge and build a strong back.
How it works: Do this workout 3-4 times a week. Perform 1 set of each exercise with no rest between moves. After the set is completed, you can rest 1 to 2 minutes, then repeat the full circuit 2 more times (3 times total).
Equipment: A pair of 2- to 3-pound dumbbells, a pair of 15- to 25-pound dumbbells, a resistance band.
1. T-Raises
Stand with feet hip width-apart and grab a pair of 2-3 pound dumbbells. Slightly bend your knees and lower your torso until it gets parallel to the floor. Bring the weights together. Lift the weights up to shoulder height while keeping your arms straight. Lower your back down. Do 15 reps.
2. Delt Raise
Stand with feet hip width-apart. Grab two 5-10 pound dumbbells and slightly bend your knees. Lower your torso and shift your hips back. Bend your elbows, turn your palms to face each other and lift the weights up to shoulder height. Use your back to raise the weights. Keep your core and glutes tights while you slowly lower your back. Do 10 reps.
3. Single Arm Dumbbell Rolls
Stand with feet hip width apart and hold a 15-25 pound dumbbell in one hand. Bend your knees and shift your hips back. Lower your torso so it gets parallel to the floor. Support your right hand on the wall for balance. Draw the dumbbell toward your chest by bending your left elbow straight toward the ceiling. Do 10 repetitions on each side.
4. Plank With a Lateral Arm Raise
Get into a plank position. Keep your hips still and lift one arm to shoulder height. Return the arm to the center and then lift the other arm. Keep your body centered. Do 10 reps each side.
5. Push-up Holds
Get into a push-up position. Your body should be in a straight line. Bend your elbows and lower your body so that you’re a few inched above the floor. Hold for 1 deep breath. Press the half way up and then hold for 1 deep breath. Lower your back to your lowest point and hold for 1 deep breath. Repeat 5 times.