Sculpt a Sexy Back

Advanced Exercises

1. Quadruped on Ball

(targets lower back)

• Lie on top of a stability ball, legs extended behind you, hands on floor about shoulder-width apart.
• Lift and extend left arm and right leg simultaneously. Hold for 3 counts and return to start; switch sides.
• Repeat for 8 to 10 reps.

2. Lower-Trap Dip

(targets upper back)

• Sit on floor between two sturdy chairs. Place a hand on the edge of each chair, legs extended, arms straight.
• Press up, legs at a 90-degree angle.
• Shrug shoulders toward ears and lower body toward floor.
• Repeat for 8 to 10 reps.

3. Single-Leg Row on Ball

(targets upper back)

• Place right knee and right hand on a stability ball, left foot on floor.
• Hold a dumbbell in left hand, palm in.
• Keeping your back flat and arm close to your body, squeeze your shoulder blade and bring elbow back toward your hip. Do 8 to 10 reps.
• Switch sides and repeat.

Originally published in FITNESS magazine, September 2006.