Thursday, January 19, 2012

5 Exercises to Beautiful Back

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Oh yeah, you'll love this workout! You don't even have to grab a weight. Just an exercise band and you're ready to TONE your BACK!


I ran with my exercise band. It's so easy to just rap around your hand and go. So I ran a mile and did each of these exercises once through. After I finished the exercises I continued to run a mile and stop and exercise. I did that for 3 miles and 3 sets of all exercises. So felt good to just keep moving and not have to run the whole time. After I was done I walked a mile and stretched.



Pulling Straps
Pulling Straps
Jay Sullivan

Targets: Shoulders, back

  • Lie facedown on mat with legs together and resistance band under torso, holding one end in each hand, with hands underneath shoulders, elbows next to sides.
  • Lift chest off mat and reach both arms straight out to sides at shoulder level, keeping shoulders down.
  • Pull on band with both hands while drawing shoulder blades together; release.
  • Lower chest to floor and repeat.
  • Do 8 - 15 reps.
Standing Chest Expansion
Standing Chest Expansion
Jay Sullivan



  • Stand on middle of band with feet together, holding one end in each hand, arms by sides.




  • Press arms straight behind you; hold and look left, then right.




  • Bring arms back to sides; do 20 reps.



  • Kickback
    Before

    After



  • Lie facedown on mat with legs together and resistance band under chest, holding one end in each hand, arms by sides.




  • Lift chest and reach arms straight out at shoulder level in front of you, keeping shoulders down.




  • Hold for 1 count.




  • Repeat for 10 reps



  • Shoulder Raise and Side Bend
    Shoulder Raise and Side Bend
    Jay Sullivan


  • Stand on middle of band with feet together, holding one end in each hand.




  • Reach left arm out to side and overhead, stretching arm and body over to the right.




  • Hold for a couple of breaths; lower.




  • Do 20 reps; switch sides and repeat.




  • Fencer's Lunge
    Fencer's Lunge
    Jay Sullivan


  • Stand with left foot on middle of band, holding one end in each hand, arms by sides.




  • Point toes out 45 degrees and lunge back with right leg; keep back leg straight while bending left knee.




  • Slowly lift both arms straight out to sides.




  • Lower arms.




  • Do 20 reps; switch legs and repeat.





  • These bands are great for leg workout. You can tie them around your ankles or thighs without them digging in like the rope bands.

    27 comments:

    1. This workout is great. The moves are deceptive... they look so easy and yet pack such a punch! I could really feel my shoulders and pack working.

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    2. Where do you get this band!?

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      Replies
      1. Check out my home gym page. I am pretty sure you can get it there. If you dont see it I will put one there for you.

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    3. I cant find the bands anywhere

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      Replies
      1. Check it out... I posted them on this page for you.

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    4. I have a problem with storing fat on my back. My love handles are definitely shrinking with from clean eating, but I was wondering if these exercises would help with back fat. ????

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    5. Thank you for this! I have a backless wedding dress and was looking for something to tone everything up!

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      Replies
      1. Congrats on your up coming wedding... when is the date?

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    6. Thank you for posting these moves. I too want an open back wedding dress so I hope these workouts help :)

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    7. Can you use resistance bands with this exercise?

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      Replies
      1. Most part yes but the flat bands are more comfortable.

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    8. Just bookmarked your site....love these exercises!! Thank you!!

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    9. So my friend and I are moving into week 3 this week and we have absolutely loved every workout. We were thinking about starting the whole 3 week program over again when we finish, but we were wondering what suggestions do you have for continuing a workout. Should we repeat or should we move onto a different on. We like that everyday targeted a different area on your body and felt that we were really working our whole body with this. Any suggestions?!?

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      Replies
      1. you are totally ready now for the bikini 8 week program. start that now and keep me posted. hugs

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    10. Such a great workout! I've been doing these moves after my swims and am feeling a *huge* difference! Thanks a bunch.

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    11. These are awesome! I will be using them!

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    12. Started yesterday....WOW my back muscles have never felt so tight! Can't wait to see the results in 6 weeks!!

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    13. Started this yesterday and I already feel my back muscles getting tighter and my posture better! Can't wait to finish out the 6 weeks!

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      Replies
      1. Just saw this comment... How r u doing

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    14. Welcome to the team. So glad this workout helps. Keep posted.

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    15. I have been looking for some new ways to help tone my back. I know you posted in an earlier comment that you posted a link to the resistance band but I can't find it anywhere! Would you mind posting again? Please and thank you!

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