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21 Minutes to a Beautiful Back

  • Jay Sullivan

    Pulling Straps

    What you'll need: A mat and a resistance band (find them at gaiam.com).

    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 reps.
     
  • Jay Sullivan

    Standing Chest Expansion

    Targets: Shoulders, triceps, back

    • 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 10 reps.
  • Jay Sullivan

    Kickback

    Targets: Shoulders, back

    • 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.
     
  • Jay Sullivan

    Shoulder Raise and Side Bend

    Targets: Shoulders, back, obliques

    • 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 10 reps; switch sides and repeat.
  • Jay Sullivan

    Fencer's Lunge

    Targets: Shoulders, triceps, back, abs, butt, legs

    • 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 10 reps; switch legs and repeat.

    Originally published in FITNESS magazine, July 2008.

     
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