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Sculpt a Sexy Back

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

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.

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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
laymariejohnson wrote:

Will be doing this

5/23/2011 12:39:57 PM Report Abuse

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