Hey y’all – happy Sunday! Here’s a new workout I designed just for the lower back. I often find that my upper back is nice and toned, but I struggle to develop definition in my lower back. This workout combines a lot of exercises that will really tighten and tone that area. I’m not using weights in the video, BUT for BEST results use 5-7 dumbbells.
Remember, the only way to lose FAT, is to burn more calories than you consume. However, this workout will help you tone your lower back area and build lead muscle mass so that your body burns more calories at rest.
(above – me showin’ off my back in my new Lululemon racer back tank)
If you’re looking for a new “Wednesday Workout,” I highly encourage you to build your BACK! A strong back improves posture and gives you more definition through your neck and shoulders. Also, the nice ‘V’ shape makes your waistline look smaller 😉
As a woman, I often neglected back workouts and focused on my abs and legs during weight training. However, I’ve found that working my back muscles is very effective for weight management because the muscles are BIG and require lots of energy (thus burn a lot of calories). Also, a toned back in a racer back dress is just as, if not more, sexy than nice legs in daisy dukes. So give it a whirl today, people. This workout should take you about 30 minutes to complete and you can expect to burn ~200 calories – enjoy!
Hilary Swank is def a fit chic – I’m sure she pumps iron for this sexy back!
Workout: Sexy sculpted back workout by Brit
Calories burned: about 200
The facts: Strengthening your back enhances your posture which makes you look taller and leaner – YAY! However, when working your back, it’s critical to work the opposing muscles which are your pecs (chest). Therefore, I’ve included some push ups to work your chest. Most importantly, if you want results you must PUSH yourself and PUMP UP the weight during this workout – YOU WILL NOT GET BULKY! You need to choose a weight heavy enough that you can only get through 8-12 reps. If you can easily do more than 12 reps, you are not lifting enough weight and your muscles are not getting enough resistance to actually change shape!
Use medium to heavy hand weights to complete this workout (5-15 pounds for the ladies, 10-30 pounds for the fellas)
Complete 3 cycles of each super set alternating between the 2 exercises in each set. For example, in Super Set 2, go back and forth completing the low row and bent over fly 3 times each, then move on super set 3
Do this workout 2-3 times per week for 4 weeks along with your moderate/high intensity cardio workouts at least 2-3 times per week
Click on the workout below to make it bigger, also feel free to print and save 😉
In case you’re unfamiliar with some of the exercises in this workout, here are some pics to guide you 😉