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Get your sexy back. Use these V-shape back moves

Warmer weather brings sleeveless shirts, halter tops, and bathing suit season. These exercises are great moves to shape your back into an incredible V-shape.

Here is an easy-to-follow series of back exercises that will help you to get the most out of your workout. These moves work for strength, form, and function. This entire back series takes less than fifteen minutes, and you will feel terrific and look great!

One Arm Cable Rows

Stretch: Select a light weight to start and step back into a bent knee stance with your free hand used to support the flat back, �neutral spine� position. Your other hand should grasp the cable handle and with arm extended, you are ready to begin.
Contract: Pull the handle toward your hip and focus on contracting your powerful lat muscles. Keep a slow, controlled speed and try two sets of ten to twelve reps. It�s fun!

Wide Grip Pull Downs
Stretch: Kirk sits in position to start a set of wide grip pull downs. Select a light weight to start and grasp cable bar with a semi-wide grip; place your thighs under the padded supports with arms fully extended.	Contract: Kirk pulls cable bar to upper chest, pauses, and then slowly returns to the extended starting position. Try two sets of ten to twelve reps. Get your �sexy back�!

Assisted Pull Ups
Stretch: Nancy selects the appropriate assistance weight and grips the handles in a wide position (practice with each of the various grips) while she kneels on the pads with arms straight.	Contract: Nancy takes a breath and exhales as she pulls up with her back and arm muscles until her chin is as high as her hands. She slowly inhales and returns to starting position. Try to assess the correct weight to start and don�t be afraid to ask a trainer for assistance with this exercise. The results and satisfaction you will feel improving at pull ups is amazing!

Cool Low Back/Core Ex

If you want a quality lower-back, calisthenic exercise that has some excellent balance and core challenge, try this back extension movement.
Stretch: Nancy is in a basic floor exercise position on her hands and knees.
Contract: Focusing on keeping stable core tension, she simultaneously raises her right arm and extends her left leg parallel to the floor. Slowly alternate on the other side. Try two sets of five to ten reps on each side.

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"Get your sexy back. Use these V-shape back moves"
authored by:

Kirk and Nancy Lawrence are the owners of Anytime Fitness in Westfield, IN. Now in their fifties, Kirk and Nancy have enjoyed careers in training men, women, and children in fitness instruction. They are the authors of Raisin� Youth Fitness, a fitnes...

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