The back muscles are often forgotten about in exercises to increase our metabolism but give them a good workout with these exercises. You will burn energy and firm and tone your body.

As with all exercises consult your doctor before embarking on an exercise regime. These exercises are merely guidelines.

Single Arm Row

 

This exercise will help you achieve a toned back narrowing the waistline and firming up the shoulders and biceps

Begin with 10 repeats each arm building up to 15

1. Start on all fours, knees hip-width apart, arms directly under your shoulders, holding a dumbbell in one hand with palm facing in.
2. Take a deep breath in and pull the stomach muscles in tight.
3. Bend your arm at the elbow and draw the weight up the side of your body, almost like a sawing motion.
4. Take a slight pause at the top then slowly return your arm to the starting point while breathing out.
5. Use a heavier weight for a tougher workout.

 

Prone Flyers

This exercise will help you have better posture and a toned back, arm and shoulders.

Begin with 10 repeats each arm building up to 15

1. Stand with your feet hip width apart with a slight bend in your knees tipping straight over from your hips hold the dumb bells with the palm of your hand facing your body
2. Pull your stomach muscles in tight
3. Take a deep breath and take your arms out to the side while bending at the elbow, aiming to get the elbow to point up to the ceiling while squeezing the shoulder blades together at the back
4. Take a slight pause then return to the start breathing out
5. An option is to kneel on one knee with the other foot flat on the ground with your weight over the front leg

 

Back Extensions

This will help to give a toned and stronger lower back

Begin with 10 repeats building up to 15

1. Lie face down on the mat with your hands beside your head looking straight at the mat
2. Take a deep breath and pull your stomach muscles in tight
3. Slowly raise the top part of your body off the mat while keeping neck and head in line
4. Take a slight pause at the top then return to the a
5. Start position while breathing out
6. For a tougher workout extend your arms out straight in front of your body.

 

 

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Filed under: free printable exercise program on May 2nd, 2007