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Sculpt a Sexy Back

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Intermediate Exercises

1. Stability-Ball Leg Raise

(targets lower back)

  • Lie with your hips on top of a stability ball with legs extended behind you, hands shoulder-width apart on floor.
  • Lift both legs toward the ceiling as far as you comfortably can without overarching spine. Hold for 3 counts and lower.
  • Repeat for 8 to 10 reps.

2. Stork-Stance Flye

(targets upper back)

  • Stand with your feet shoulder-width apart, holding a 5-pound dumbbell in each hand, palms facing in.
  • Bending from the hips, lean forward, keeping your lower back flat, then raise right leg off floor with left leg slightly bent. Extend arms out to the sides to about shoulder height, elbows straight.
  • Lower arms to center. Do 8 to 10 reps.
  • Switch legs and repeat.

3. Rolling Ball Pull

(targets upper back)

  • Kneel on the floor with hands and forearms resting on a stability ball about shoulder-width apart.
  • Roll ball away from you and extend arms forward, dropping chest and pelvis toward floor. When you're fully extended, hold for 3 counts.
  • Roll ball back to starting position, contracting shoulders.
  • Repeat for 8 to 10 reps.

Next:  Advanced Exercises


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eli_dr_lohrasebi wrote:

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 :

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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