Let's bringing sexy back !
There are plenty of ways to get your back tightened up. Please bring your exercise ball =). Nowadays's getting easy to get it. You can buy it in Gramedia, ACE Hardware, or might be in Sport Station (suggestion for reader in Indonesia).
1. UPPER BACK LIFTS
oprah.com
Helps to strengthen your back, and also gives a sexy sculpted back.
- Lay your belly on the ball. Inhale, and as you exhale, raise your upper torso as much as you can, so your chest comes off the ball. As you inhale, slowly lower your torso back to the ball just like your starting position. Keeping your movement slow.
- This count as one rep. Complete three sets of 12 to 15 reps.
2. SUPERMAN BOOTY LIFTS
- As you inhale, squeeze the ball and lift your knees, arms, & chest off the floor. Hold for a count of 10 and then slowly release your body to the floor.
- Repeat for a total 10 lifts.
3. SIDE BEND WITH BALL
Lengthen and tone your back and sides.
- Hold an exercise ball firmly between your palms, right in front of your belly.
- Stand firmly, with your feet hips-width distance apart. Tuck your tailbone in and engage your abs to protect your lower back.
- Raise the ball above your head and straighten your arms completely. Then slowly lean your hands over to the right side, but continue to keep both feed planted equally.
- Try to draw your upper ribs back so they're stacked on top of your lower ribs. Pull your belly button in towards your spine and look up towards the ceiling if you can.
- Bend as much as you feel comfortable and hold for five complete breaths.
- When you're ready, while keeping your lower body strong and stable, lift your torso back up. Stay in a neutral standing positon for one complete brath, then arch over & do the left side.
- Repeat each side 5 more times.
4. OPPOSITE LIMB EXTENSIONS
Source :
- Lay your belly on an exercise ball. Stabilize yourself by placing your hands underneath your shoulders, and your feet hip distance apart.
- Lift your right arm and your left leg straight out. Hold for two seconds, then release.
- Then, lift your left arm and your right leg. Hold for two seconds and release.
- Try to move slowly and with control in order to keep the ball as steady as possible. Use your deep abs to help stabilize.
- Repeat this move for a total of 15 to 20 reps on each side.
5. BACK EXTENSION
Source :
- Kneel down with an exercise ball in front of you. Place your torso on the ball.
- Lower your torso down with your hands behind your head — your upper body should basically be wrapped around the ball.
- Lift your torso up until you form a straight line with your hips and legs. Lower back down to complete one rep. Be sure to inhale as you come down and exhale as you lift your torso up.
- Do three sets of 12 reps.
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