When you're getting ready for swimsuit season, you may be focusing on working out your legs, butt, or core, but one area that is often overlooked is your back.
Not only does having a strong back help you to avoid injury and support you during all of your fun summer activities, but it also helps you look great in sexy swimwear or skimpy summer tops!
This short workout will work your shoulders, core, and entire back and butt area, to provide a toned and sculpted look from behind - all in less than 15 minutes.
All you need for this workout is a mat and a set of hand weights (or use water bottles or canned goods if you don't have weights).
Showing posts with label back strengthening exercises. Show all posts
Showing posts with label back strengthening exercises. Show all posts
Thursday, April 7, 2016
Tuesday, April 5, 2016
Get Your Sexy Back...In Time for Swimsuit Season!
As you are getting ready for the summer swimsuit season, you are likely focusing a lot on your tummy, thighs, and butt to make sure you look great. Don't forget the importance of exercising and toning your back muscles, though. After all, your back is likely to get a lot more sun this summer as you bare more skin. Don't worry, however, because there are lots of exercises you can do to tone and strengthen your traps, lats, and back.
Exercising and strengthening the back does more than just help your back view look good. These exercises can help improve your overall posture and help you avoid injury when exercising as well as in your daily life. Try some of these targeted exercises.
Traps
Traps, or the trapezius muscles, are best worked out with targeted exercises. These will target your back and the backs of your shoulders.
* Shrugs - Depending on your level of fitness, you can either use the resistance of your own body, resistance bands, dumbbells, or barbells to complete this exercise. The object is to simply shrug your shoulders, holding the shrug and then releasing carefully, with your arms off to your side. Holding weights or resistance bands helps to create more tension.
* Kettlebell Pulls - Stand with your legs wider than shoulder width apart, with a kettlebell of your chosen weight in front on you. Bend your knees to pick up the kettlebell with both hands, but then keep your legs mostly straight for the remainder of the exercise. Using both hands in the middle of your body, lift the kettlebell to belly button height, then down again.
Lats
Lats, or latissimus dorsi, are best worked out with exercises that involve putting your hands above your head and pulling down. Here are some examples of useful exercises for lats:
* Chin-Ups - Find or install a secure bar that can hold more than your body weight, for safety. Grab the bar with your hands out wider than shoulder width, hands facing away from you. Pull your body up until your chin is above the bar, then slowly let yourself back down.
* Pull-Downs - Using resistance bands or gym equipment, use resistance to pull the bar or bands from above you using both hands. Bring the bar or resistance band behind your head, and then return and repeat.
Back
To work out your entire back, you are better off focusing on doing multiple targeted exercises as well as full-back workouts. These will help trim fat off your back and tone and sculpt the muscles there to give you a great-looking back.
* Core Exercises - Many core exercises are great for your full body, including your abs and butt muscles. Core exercises are excellent for your back, and can help you increase strength and balance to be able to complete other more difficult workouts. Planks are an example of an easy home exercise that works out your entire body, including your back, very well.
* Lying Dumbbell Lifts - Using a bench, lie front down so that your arms are dangling. Grab your chosen weight of dumbbells with both hands. Lift the dumbbells out away from your body, so that your arms are spread out like flying, and then slowly return your arms back down and repeat.
These exercises will help you tone and strengthen your traps, lats, and overall back muscles. This will help you look great this summer when you dare to bare your back, and will help you look leaner and stronger overall. Remember that consistency is key, so repeat these exercises multiple times a week to keep those back muscles working and looking their best.
Exercising and strengthening the back does more than just help your back view look good. These exercises can help improve your overall posture and help you avoid injury when exercising as well as in your daily life. Try some of these targeted exercises.
Traps
 |
| (Image courtesy of stockimages at FreeDigitalPhotos.net.) |
* Shrugs - Depending on your level of fitness, you can either use the resistance of your own body, resistance bands, dumbbells, or barbells to complete this exercise. The object is to simply shrug your shoulders, holding the shrug and then releasing carefully, with your arms off to your side. Holding weights or resistance bands helps to create more tension.
* Kettlebell Pulls - Stand with your legs wider than shoulder width apart, with a kettlebell of your chosen weight in front on you. Bend your knees to pick up the kettlebell with both hands, but then keep your legs mostly straight for the remainder of the exercise. Using both hands in the middle of your body, lift the kettlebell to belly button height, then down again.
Lats
Lats, or latissimus dorsi, are best worked out with exercises that involve putting your hands above your head and pulling down. Here are some examples of useful exercises for lats:
* Chin-Ups - Find or install a secure bar that can hold more than your body weight, for safety. Grab the bar with your hands out wider than shoulder width, hands facing away from you. Pull your body up until your chin is above the bar, then slowly let yourself back down.
* Pull-Downs - Using resistance bands or gym equipment, use resistance to pull the bar or bands from above you using both hands. Bring the bar or resistance band behind your head, and then return and repeat.
 |
| (Image courtesy of phasinphoto at FreeDigitalPhotos.net.) |
To work out your entire back, you are better off focusing on doing multiple targeted exercises as well as full-back workouts. These will help trim fat off your back and tone and sculpt the muscles there to give you a great-looking back.
* Core Exercises - Many core exercises are great for your full body, including your abs and butt muscles. Core exercises are excellent for your back, and can help you increase strength and balance to be able to complete other more difficult workouts. Planks are an example of an easy home exercise that works out your entire body, including your back, very well.
* Lying Dumbbell Lifts - Using a bench, lie front down so that your arms are dangling. Grab your chosen weight of dumbbells with both hands. Lift the dumbbells out away from your body, so that your arms are spread out like flying, and then slowly return your arms back down and repeat.
These exercises will help you tone and strengthen your traps, lats, and overall back muscles. This will help you look great this summer when you dare to bare your back, and will help you look leaner and stronger overall. Remember that consistency is key, so repeat these exercises multiple times a week to keep those back muscles working and looking their best.
Tuesday, February 24, 2015
Book Review: Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence
It isn’t
that often that a truly new fitness idea comes around, but with Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence
by Eric Goodman and Peter Park, you’ll find a totally new approach
to improving your health and fitness.
This
book is the collaboration between two fitness and wellness experts
that teamed up to create a fitness book that focuses on strengthening
the back instead of the abdominal muscles to enjoy true core fitness.
Peter Park is one of the top fitness trainers in the United States and has worked with top athletes and celebrities including Derek Fisher, Lance Armstrong, and Kelly Slater. He is the co-owner of Platinum Fitness Summerland and has over 20 years of experience in the fitness industry.
Dr. Eric Goodman is a chiropractor who also works as a strength coach and personal trainer. His understanding of the back has led him to create a program that improves the body’s ability to heal and move with ease.
This dream-team of exercise scientists brings a new approach to fitness that helps create more flexibility, improved endurance, along with more power. If you’ve been disappointed by fitness programs that leave you feeling unbalanced and in pain, this program can teach you techniques that will turn those problems around.
You don’t have to be a body builder to know that fitness can be difficult. Many programs that focus on core fitness focus only on the abdominal muscles. The idea is that by strengthening them you’ll improve your fitness.
But with Foundation: Redefine Your Core Conquer Back Pain, and Move with Confidence, you’ll find an approach that focuses instead on the back. By strengthening this area of the body you’ll have fewer problems with balance, back pain, and you’ll strengthen your entire body.
Often people who have back pain have a very tough time getting in shape. In spite of doing sit-ups and crunches, they never can seem to get relief. But by using the exercises in this book, you can become free of the pain and actually improve your fitness levels.
People who have had back injuries, surgery, and other back problems will be able to follow these easy instructions to strengthen the back and alleviate pain. Having a strong back creates a foundation upon which the rest of your fitness can be built.
If you’ve ever experienced back pain you know that it can affect the way the rest of your entire body moves. And back pain can be chronic, persistent, and debilitating. But by following a program of strengthening and stretching the back, you can have relief and be able to move with freedom once again.
When you’re getting started with an exercise program, you can quickly burn out - especially if you experience pain and injury related to your back. But with this program you’ll experience the opposite – less pain and more flexibility.
As you follow the Foundation program you’ll gain balance and strength, and exercise will actually become easier for you. With a solid foundation and understanding of musculoskeletal structure and fitness, these two experts present a whole new way of becoming fit. By strengthening the back, all fitness areas become feasible.
In this book, not only will you learn the roots of back pain and dysfunction, but you will also learn how to fix these issues. The book includes tons of information, but probably the most valuable part for me was the workouts.
The book includes 3 different workouts - the Basic Workout of 5 basic exercises for beginners to help strengthen your back and core, the Moderate Workout of 7 exercises to further strengthen your back, reduce pain, and prevent injury, and the Intense Workout - 10 exercises that help improve on the foundation that you have built in the previous sections. Each exercise is accompanied by detailed photographs and instructions that are clear and easy to follow.
The book also includes some bonus exercises that you can add into your routine when ready, and create a healthy lifestyle to achieve true fitness and health.
Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence is a great book for anyone who wants to get in shape but struggles with issues of back pain and imbalance.
With this book you can learn exercises that strengthen your core by focusing on your back. When your back is strong and healthy, all fitness activities become easier to perform and you can truly improve your fitness and wellness.
If you have a job that requires you to sit all day, have a lot of stress, or have experienced an injury or surgery, this book can help you to get the relief you desire. It goes beyond traditional exercise programs to create a program focusing on strength and wellness for your back.
You’ll also benefit if you want to get in shape, but pain has kept you from doing so. Many people who have followed this program find that their back pain has completely disappeared allowing them to improve their fitness for life.
This approach is based on science and the experience of two industry professionals who really know what they’re doing.
You can have Foundation: RedefineYour Core, Conquer Back Pain, and Move with Confidence delivered to your home, your Kindle or Kindle reader and you can find it here on Amazon.com.
 |
| Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence |
This
book is the collaboration between two fitness and wellness experts
that teamed up to create a fitness book that focuses on strengthening
the back instead of the abdominal muscles to enjoy true core fitness.Peter Park is one of the top fitness trainers in the United States and has worked with top athletes and celebrities including Derek Fisher, Lance Armstrong, and Kelly Slater. He is the co-owner of Platinum Fitness Summerland and has over 20 years of experience in the fitness industry.
Dr. Eric Goodman is a chiropractor who also works as a strength coach and personal trainer. His understanding of the back has led him to create a program that improves the body’s ability to heal and move with ease.
This dream-team of exercise scientists brings a new approach to fitness that helps create more flexibility, improved endurance, along with more power. If you’ve been disappointed by fitness programs that leave you feeling unbalanced and in pain, this program can teach you techniques that will turn those problems around.
You don’t have to be a body builder to know that fitness can be difficult. Many programs that focus on core fitness focus only on the abdominal muscles. The idea is that by strengthening them you’ll improve your fitness.
But with Foundation: Redefine Your Core Conquer Back Pain, and Move with Confidence, you’ll find an approach that focuses instead on the back. By strengthening this area of the body you’ll have fewer problems with balance, back pain, and you’ll strengthen your entire body.
Often people who have back pain have a very tough time getting in shape. In spite of doing sit-ups and crunches, they never can seem to get relief. But by using the exercises in this book, you can become free of the pain and actually improve your fitness levels.
People who have had back injuries, surgery, and other back problems will be able to follow these easy instructions to strengthen the back and alleviate pain. Having a strong back creates a foundation upon which the rest of your fitness can be built.
If you’ve ever experienced back pain you know that it can affect the way the rest of your entire body moves. And back pain can be chronic, persistent, and debilitating. But by following a program of strengthening and stretching the back, you can have relief and be able to move with freedom once again.
When you’re getting started with an exercise program, you can quickly burn out - especially if you experience pain and injury related to your back. But with this program you’ll experience the opposite – less pain and more flexibility.
As you follow the Foundation program you’ll gain balance and strength, and exercise will actually become easier for you. With a solid foundation and understanding of musculoskeletal structure and fitness, these two experts present a whole new way of becoming fit. By strengthening the back, all fitness areas become feasible.
In this book, not only will you learn the roots of back pain and dysfunction, but you will also learn how to fix these issues. The book includes tons of information, but probably the most valuable part for me was the workouts.
The book includes 3 different workouts - the Basic Workout of 5 basic exercises for beginners to help strengthen your back and core, the Moderate Workout of 7 exercises to further strengthen your back, reduce pain, and prevent injury, and the Intense Workout - 10 exercises that help improve on the foundation that you have built in the previous sections. Each exercise is accompanied by detailed photographs and instructions that are clear and easy to follow.
The book also includes some bonus exercises that you can add into your routine when ready, and create a healthy lifestyle to achieve true fitness and health.
Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence is a great book for anyone who wants to get in shape but struggles with issues of back pain and imbalance.
With this book you can learn exercises that strengthen your core by focusing on your back. When your back is strong and healthy, all fitness activities become easier to perform and you can truly improve your fitness and wellness.
If you have a job that requires you to sit all day, have a lot of stress, or have experienced an injury or surgery, this book can help you to get the relief you desire. It goes beyond traditional exercise programs to create a program focusing on strength and wellness for your back.
You’ll also benefit if you want to get in shape, but pain has kept you from doing so. Many people who have followed this program find that their back pain has completely disappeared allowing them to improve their fitness for life.
This approach is based on science and the experience of two industry professionals who really know what they’re doing.
You can have Foundation: RedefineYour Core, Conquer Back Pain, and Move with Confidence delivered to your home, your Kindle or Kindle reader and you can find it here on Amazon.com.
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