As a very sexy body which gives the impression of a confident personality, is a firmly shaped back. It contributes to look beautiful, standing upright and makes you confident whenever you want to wear your favorite dress or T-shirt with bare back.
The back contains large muscles, so that by regularly doing exercises for the back, you will strengthen your frame and back muscles and your back will look sexy.
We suggest a few simple exercises that will not take away a lot of your time and will do a lot for your appearance and health.
Kneel on the floor and lean on your hands. The palms of the hands must be under your shoulders and knees under hips. Start to lift the right leg up and left hand. Straighten them and lift the leg and arm until they are in line with your back.
Then take your knee and elbow toward your chest. Hold in this position for 5 seconds. It is necessary to maintain balance. Repeat this exercise six times with your right foot, and then make changes and exercise with left leg and right hand.
This exercise is great for strengthening your shoulders, abdominal muscles and buttocks.
Stand in a sitting position in front of a chair, and rely your hands on the edge of the chair. Fingers should be directed forward in the same direction as you. Make sure your knees are bent at an angle of 90 °. While holding your hands straight and drawing your shoulders to your ears, lower the seat height under the seat of the chair. Hold for 2 seconds, then lift up.
During the whole exercise you should not bend your hands. Do 12 repetitions.
This exercise is great for strengthening the upper back and shoulders.
Lie on the floor, bend your knees and lift. Extend arms to the floor beside the body. Start lifting up the buttocks. Your feet should be in the span of your hips.
Once you lift the buttocks, put the hands under your back and folded the fingers. Hold in this position for 5 seconds then return the hands beside your body and lower the buttocks. Do 10 repetitions.
Except for the back, this exercise helps to strengthen the buttocks and legs.
Lie down facing the floor. Bend your arms at an angle of 90 ° and spread your legs a little more than the width of your hips. Lift both your upper body and legs (be in a pose as if you jumped with a parachute from an airplane). While in this position, quickly close the feet and again spread them (do 10 repetitions). Then lie on the floor. Make 4 series.
Except for the lower back, this exercise helps to strengthen the shoulders and buttocks.
Kneel on the floor and lean on the hands (dog pose). The shoulders should be above your wrists and hips over knees. Breathe deeply and at the same time carry the chin up and forward and the buttocks slightly upward. Then exhale as you bend the back in the middle and push it up.
Repeat this exercise 10 times. It is excellent for muscle formation and reduction of back pain.
Lie on the floor face down and spread your arms so that you form the 90 ° angle with your body. The fingers of the hand should be pointing upwards and the remaining fingers bent inwards.
Raise your hands up as much as possible and hold in this position for 5 seconds. Then lower your hands to the floor and repeat 4 more times.
If at the beginning these exercises are hard for you to do, you can pick a few and over time you will be able to increase the series and variety of exercises.