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

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

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

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

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.