Sculpt a Sexy Back

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Make a memorable exit with these super-fast sculpting moves from Mike Fitch, a trainer at Equinox Fitness in Miami.

By Jennifer Matarazzo

Beginner Exercises

1. Cobra

(targets lower back)

Lie facedown on the floor with arms at sides, palms down.
Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips, rotating thumbs up.
At the same time, lift legs about 3 inches off floor. Hold for 3 counts and lower back to starting position.
Repeat for 8 to 10 reps.

2. Dumbbell Shoulder Shrug

(targets upper back)

Stand with your feet hip-width apart, arms at sides with your knees slightly bent.
Hold a 5-pound dumbbell in each hand with palms facing in.
Keeping abs tight, slowly shrug your shoulders up toward your ears, keeping elbows straight. Hold for 3 counts and lower.
Repeat for 8 to 10 reps.

3. Seated Row with Bands

(targets upper back)

Sit in a chair and tie a resistance band around a sturdy structure, such as a doorknob, at elbow height, 2 to 3 feet in front of you.
Hold one end of band in each hand, palms facing each other.
Bend elbows and pull band toward your ribs, pressing shoulders back and together. Hold for 3 counts.
Repeat for 8 to 10 reps.

Next: Intermediate Exercises

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eli_dr_lohrasebi wrote:

eli_dr_lohrasebi@yahoo.com

10/13/2012 11:55:30 PM Report Abuse

lambrosalexandra wrote:

I highly recommend #3 !!! I see results from that move.

9/17/2012 12:04:02 PM Report Abuse

kitaads wrote:

am quite excited about starting on the exercises here..

8/28/2012 10:19:01 AM Report Abuse

sandra_foster1 wrote:

Sexy back exercise is good, but is not good enough to hava a perfect shaped, slim and fit body. For that, I found an excellent reference written by a fitness and nutrition expert Flavia del Monte.Since two months I am following it and very satisfied with it.Now I can see the difference, how my body became slimmer and fitter. I feel healthy too. I recommend it to everybody who wants to loose weight, be slim, fit, but keeping feminine outlook. You can reach it at : flaviafitness.info

7/30/2012 11:32:58 AM Report Abuse

Chinchilla wrote:

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1/10/2012 07:02:12 PM Report Abuse