Hi sexy and welcome to #FitFriday!
Are you tired of the annoying bra bulge? Often when working out, we tend to not pay that much attention to our back, being too busy with shaping legs, glutes or abs. But a strong back and shoulders not only look sexy, they save you from back pain and injuries.
These 3 great exercises will help you get rid of the back fat, improve your posture and get back your shapely back.
Here is what to do:
- You are going to repeat each exercise 15 times
- Move from exercises 1-3 in a circuit (one after another)
- Repeat the circuit 3 times total
Double Arm Row
- Have a dumbbell in each hand, bend your knees slightly and bend forward slightly making sure your back remains straight at all times.
- While keep the rest of the body still, lift the dumbbells so that your elbows remain close to your side.
- With the weight at your side, contract the back muscles and hold for a second.
- Lower the dumbbells back to the starting position slowly and in a controlled manner.
- Repeat the process a number of times.
- Stand up straight with your legs hip width apart and your arms down at your sides.
- In each hand have a dumbbell of the same weight.
- Use your shoulder muscles to lift both arms to shoulder height out to the side of you so they are parallel to the floor.
- Hold for a second and low both arms back down to the starting position.
- Repeat these steps for the recommended number of repetitions.
Plank to Row
- Place yourself in a plank position but with each of your hands resting on a dumbbell.
- Contract the torso and tighten the glutes to lift the right elbow towards the ceiling, making sure to keep hold of the dumbbell.
- Slower lower the arm back down to the ground making sure to keep the neck elongated and to breath.
- Do the same with the left arm, again keeping hold of the dumbbell.
- Keep alternating or for a set number of repetitions.
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