Exercises For Your Back

Bare that back, baby!

By Melissa Campeau

Got a back you love to bare? You will after our six-week plan to max your strength and shape. By the big day you’ll be more than ready to show off your strong, shapely curves in Prom’s hottest backless dresses.

Vervegirl Tip:
Don’t forget to sweat! To keep your heart and lungs working at their best and your engine properly revved, make sure you move it for at least 30 serious minutes every day. Regular cardiovas-cular activity will also help keep  you lean so you can better show off those beautiful, hard-won muscles you’re building.

The plan

Commit to doing these exercises three times each week, with a rest day between each workout. Start at least six weeks before the prom and write your workouts on your calendar—in pen! They should be as non-negotiable as taking a test or brushing your teeth. As you get stronger and the moves get easier, increase the weight or number of reps and sets as suggested. For best results, add these back-focused exercises to a balanced, professionally designed full-body strength routine.

Exercise  1
Lie facedown on a stability ball, supported from pelvis to upper rib cage. Open your legs in a V-shape for balance. Bend elbows so arms are at 90 degrees, elbows in line with shoulders, palms facing down. Use your abs to draw your bellybutton toward your spine and press your pelvis into the ball.

• Take a breath in as you move arms forward and up into a V-shape while peeling your upper torso away from the ball in a gentle extension. Breathe out as you breaststroke your arms around and back while lowering your upper body back down to the ball.

• Start with 1 set of 10 reps and work up to 3 sets of 12 reps. (Strengthens upper back, shoulders and spine extensors.)

Exercise  2
Standing with a dumbbell in each hand, bend right knee slightly and contract abs. Lean forward from the hips (not from the back) and extend your left leg behind you. Lower torso until it’s parallel to the floor and let your arms hang down, hands underneath shoulders and palms facing in.

• Squeeze your shoulder blades together and draw elbows toward hips. Release your hands back down, controlling the motion the entire way.  Complete all reps with left leg raised then switch legs and perform reps to complete one set. 

• Do 1 set of 8 to 12 reps (on each leg) holding 5 to 12 lbs. Work up to 3 sets.
(Strengthens back and shoulder muscles and gives a mini workout to legs and abdominals, too.)

Exercise  3
With feet hip-width apart, stand, holding dumbbells at shoulder height. Palms should face each other and forearms should be parallel. Keep abs contracted and upper body tall.

• Press arms toward the ceiling, keeping wrists in line. Straighten arms, but don’t lock elbows. Focus on using back and shoulder muscles to complete the motion. Lower weights back to the start-ing position.

• Do 1 set of 10 to 15 reps using 5 to 10 lb weights. Work up to 3 sets. (Strengthens major muscles of the upper and middle back and shoulders and works biceps to a lesser degree)