Attack of the Back Fat! Who’s with me?
On all fours, place your right hand behind your head and brace your core. Rotate your right shoulder and elbow up and away from your left arm, until it points to the ceiling, hold it there for a moment. That’s 1 rep. Do 15. Then switch arms.
Lie with your upper back perpendicular on a bench. Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line. Grasp a dumbbell between your hands under the inner plate, palms facing up. Position the weight over your chest with your elbows slightly bent. Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso. To return to the starting position, pull the dumbbell up and over your chest.
((f you don’t have access to a bench you can also use a stability ball.)
Split Stance Extension
Stand with your feet together, knees slightly bent, hands behind your head. Shift your weight into your right leg as you step your left foot about 3 feet behind you, only touching your left toes to the floor for balance. Draw your abs in tight and and bend at your hips, lowering your torso until it’s almost parallel to the floor. Slowly return to standing, keeping your back naturally arched throughout the entire movement. Do 12 reps and then switch legs and repeat.
Stand with your feet hip-distance apart. Bend your elbows back, keeping your upper arms even with your back, and bring the weights to your upper waist. Then bend your knees to come into a half-squat while creasing at your hips so your spine is almost parallel to the floor. Your pelvis, spine, and head should form one long line. As you exhale, simultaneously extend your right arm straight out in front of you and the left arm straight behind you. Rotate both wrists so your front palm is down and your back palm is up. With control, return to the starting position and repeat on the other side, this completes one rep. Do 10 reps on each arm.
In-vision you are trying to bring your traps up to your ears, to get the best contraction. Hold and squeeze for 3 to 4 seconds at the top of each rep. A good tip would be to change hand positions often to hit the traps from different areas.
(You can also use dumbbells, if you don’t have access to a barbell.)
Grab a pair of dumbbells with an overhand grip, bend at your hips and knees, and lower your torso until it’s almost parallel to the floor. Let the dumbbells hang at arm’s length from your shoulders. Bend your elbows and pull the dumbbells to the sides of your torso. Pause, then slowly lower the dumbbells.
Rear Delt Raises
Hold a weight in each hand and bend your body at the hips with slightly bent knees and a straight back. The weights should be hanging down in front of you. Slowly raise your arms up and to the side as if you were making a “T” and until they are even with your shoulders.
Lower Back Extension
Lie face down on a mat and place the hands on the floor or behind the head (more advanced). Contract the abs and keep them contracted throughout the exercise. Squeeze the back to lift the chest a few inches off the floor. Lower and repeat.
Let’s do this!