Beautiful
Back
Beautiful
and strong back is a symbol of elegance and style.
It not only makes your appearance look graceful but
also makes you stand taller. Nothing makes you look
more beautiful -- or slimmer -- than a strong back.
A strong back, and a strong overall body to go with
it, helps you exude ease and confidence in everything
you do.
Following are a few back exercises that will help
you have a beautiful back
Desk Exercises
1. Shrug your shoulders toward your ears and then
drop them. Repeat three or four times.
2. Place your hands on your shoulders and touch your
elbows in front of your chest. Now try to touch your
elbows behind your back. Repeat three times.
3. Overhead reach: Start with your arms dangling outside
the armrest of your chair. Slowly raise your arms
from your sides until they are directly over your
head. Reach toward the ceiling for a few seconds and
then lower your arms to the starting position. Repeat
two or three times.
Bent-over row using dumbbell
for entire host of back muscles and biceps
1. Stand with feet flat on the floor, one leg extended
out in front, but don't lock your knees.
2. Bend over at the waist but keep your back straight
so it's parallel to the floor. Let your arms hang
straight down, keeping shoulders even. The dumbbell
should be directly under your shoulder and parallel
to the floor.
3. Pull the dumbbell straight up by bending your elbow.
The dumbbell should remain parallel to the floor.
Keep your elbow and the dumbbell close to your body.
Continue until the dumbbell touches your rib cage
and your elbow is slightly higher than your shoulder.
4. Hold on and then lower. Do three sets of 8 to 12
repetitions.
Opposite Extensions
This set of exercises stretches and strengthens your
entire back.
1. Lie on your stomach with your arms and legs outstretched.
Pull your abdominals in towards your spine. Rest your
forehead on the floor to align your neck with the
rest of your spine.
2. Lift your right arm and left leg little way off
the floor and stretch them to opposite ends of the
room. Hold for five slow counts, and then slowly lower
them. Do the next repetition with your left arm and
right leg and alternate until you have completed all
repetitions.
Back lifts
This exercise strengthens your lower back.
1. Lie on your stomach with your legs outstretched.
Both of your arms should be touching the floor and
they should be bent so your palms are near your shoulders.
Pull your abdominals in towards your spine as if you
are trying to create a space between your belly button
and the floor. Rest your forehead on the floor to
align your neck with the rest of your spine.
2. Without using your hands, lift your head and chest
up off the floor as high as you comfortably can. Your
palms will lift off the floor as well. Hold this position
for a moment until you feel a stretch through your
lower back, and then slowly lower. Repeat until you
have completed all repetitions.
Rows
This exercise strengthens your upper back.
1. Stand with your left foot in front of your right
foot about a stride length apart. Hold a free weight
or glass of water in your right hand and lean forward
about 45 degrees. Place your left hand on your left
thigh for support. Stretch your right arm down so
that it's perpendicular to the floor.
·2. Lift your right arm up until your hand is at waist
level and your elbow is pointing towards the ceiling.
Then, slowly lower to the start. Once you have completed
all repetitions, repeat with your left arm.
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