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21 Minutes to a Beautiful Back

Get rid of unsightly back fat with this intense Pilates plan -- all it takes is a little resistance.

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Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Shoulder Raise and Side Bend
Jay Sullivan
Jay Sullivan
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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.

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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.

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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.

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Kickback

Targets: Shoulders, back

  • Next, reach arms back behind you, keeping arms near body.
  • Hold, then lower.
  • Do 8 reps.

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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.

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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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8041724833
virgobrat84 wrote:

Makes me wish i had my resistence bands with me so i could do this workout.

5/10/2011 04:43:01 PM Report Abuse

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