Back Exercises

Back exercises are often ignored by many women. The fact is, back exercises have an important role to shape your back to look well-shaped and fit. To take back exercises, you would need resistance band, exercise mat, and also a fitness equipment called lat pull down . This equipment is usually combined with other functions, so you could add or variate your exercise to have more fun.

IMPORTANT NOTE !

Before taking any back exercises, do not forget to take a stretching exercise first, to avoid any muscle injury.

Lat pull down

Sit upright on the lat pull chair, and set the seat so that you could do the back exercises comfortably with both your sole on the floor.

Grab the bar above your head with your hands. Position of both hands must be wider than your shoulder.

Pull the bar down on the back of your shoulder till it approaches your waist.

Keep your back stretched while exhaling and holding the position for 2 seconds.

Then return the bar position slowly, while inhaling.

Repeat the exercise for 3 times.

Rowing with Resistance Bands

Back Exercises 2 If you do exercises at a gym, the back exercises called rowing is usually done at a rowing machine. However, for busy women like many of you, rowing could be done at your own home gym with some tricks.

You just need to find :

A handle that is approx. at your chest height. Could be your refrigerator's handle (or any other idea you could create or invent).
A strong and flexible resistance bands.

Resistance bands is an important stuff to ensure the quality of your rowing exercise.

Get yourself a good quality of resistance bands !

Then do the following exercise steps :

First you must tight your resistance bands to the 'handle' that you will use for support.

Stand and open your legs shoulder wide, approx 50 cm away from rubber tip.

Both your hands straight, grab and hold the handles of your resistance bands.

Pull the resistance bands to your chest by bending your elbows, and at the same time contract your shoulder, back and stomach muscles all together. Exhale when you pull.

Note : Hold your body straight when doing the 'pulling', feel the stretch of your back.

Hold that position for 2 seconds, then return to normal position while breathing.

Back Up Free (exercise mat is required)

Prepare your exercise mat for this back up free exercise.

Lie upside down on your exercise mat, with legs and arms opened shoulder wide.
Contract your stomach to your back.
Lift up your arms and legs at the same time and feel the stretch on your back and stomach.
Raise your head and shoulder a little, but avoid your shoulder from lifted up too much.
Exhale and hold that position for 2 seconds, then inhale and return to normal position.

Back Up 45°

Lie upside down on your exercise mat with your legs closed together.

Place your hands on your ears, with both elbows wide opened beside your body.

Contract your stomach to your back.

Lift up slowly your head and shoulders. Focus on your back, exhale and hold that position for 2 seconds.

Inhale and return to normal position.

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