Tame Back Bulge With These 4 Moves
Yours might be more exposed when the weather is warm| but a strong| toned back is always in season. Spot-reducing fat doesn’t work| but according to celebrity trainer Jennifer Cohen| working your back can make you look appear “10 to 15 pounds thinner”” and| more importantly| fit and strong. Consistent fat-burning cardio is a must when it comes to fat loss| but adding the following upper- and lower-back exercises into your regular strength-training routine can make a huge difference. Put your back into it with these four effective moves!
Source: POPSUGAR Photography / Kat Borchart
| Bird Dog
- Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your abs to your spine as you bring your left knee and right elbow together under your torso.
- Keeping your torso stable| straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of the leg and your butt.
- This completes one rep. After completing 10 to 15 reps| switch sides.
| Pilates Swimming
- Lie on your stomach with your arms reaching overhead| pulling your abs away from the floor to protect and lengthen your lower back. Lift your legs| arms| and head off the mat.
- Keeping your knees straight| lift your entire right leg and left arm a few inches away from the floor. As you lower your right leg and left arm| lift your left leg and right arm away from the mat to complete one rep.
- Continue alternating sides in a slow controlled manner| keeping your torso stable| for a total of 20 reps.
| Tipping Row
- Stand up straight| and hold two dumbbells with palms facing each other.
- Lift up your left foot so you are balancing on your right leg. Find your balance| then sweep your left leg back| and extend your arms toward the floor.
- Holding this position| bend your elbows back| so the dumbbells meet the sides of your chest. Keep your shoulders down and elbows straight back.
- Do 10 reps on this leg| then repeat for an additional 10 on the other side.
| Back Extensions
- Lay your belly on a ball| and find stability by spreading your legs wide and planting your toes on the floor.
- Bring your arms in front of your ball| make fists| and point your thumbs out to the sides.
- Take a breath in| and as you exhale| raise your upper torso as much as you can| so your chest comes off the ball| and lift the arms out wide. Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs.
- This counts as one rep. Complete one set of 12 to 15 reps.