Spring is finally here and it is time to shed that outerwear and literally get “back” into shape. Summer is right around the corner and it is time for lots of tank tops and halters. A strong back is a foundation and picture of health and wellness. Your strength shows when your rearview is well-sculpted and defined. Your back is also an asset to what I call life skills. It can help you as you push the stroller, pick up packages, and yes, sit properly at your desk. Below are some fundamental exercises from my "Fitness Answer Workout Plan" to help you step “back” into action:
Band Lat Pulldown
Hold band overhead with arms straight up. You can adjust hands closer together to increase resistance. Contract the back and pull the band out while bringing the elbows toward the rib cage. Decrease tension slowly while raising arms back up and repeat.
Band Seated Row
Loop band around a sturdy object. Have a seat on an exercise ball and hold band at waist level in an underhand grip. Row band back, pointing elbows behind and keeping elbows tight to your body.
Rear Delt Row
Loop band around a sturdy object. Have a seat on an exercise ball and hold band at shoulder height in an overhand grip. Row back, pulling elbows behind you and squeezing shoulder blades together.
Standing High Lat Pulldown
Loop band up high around a sturdy object such as banister or post. Crisscross the band and grip the handles, one in each hand. Your feet should be spaced apart with one foot in front of the other and your knees slightly bent. Hold arms straight out and slightly upward. Slowly start pulling handles back and down, until arms are by your side. Decrease tension slowly while raising arms back up and repeat.
Band Seated Low Row
Sit on floor and wrap band around your feet, securing it around each foot first. Band should be along the outside of your legs with an equal length on each side. Grip handles in each hand and bend knees slightly. Row the band back, pointing elbows behind you and keeping elbows in tight.
Lying Reverse Fly
Lie on your back and wrap band tubing around your left foot, crisscrossing the handles. Bend the right knee up with your foot flat on the floor and lift the left leg straight up. Straighten arms, palms facing inward and holding them above the chest. Pull band down toward floor, keeping arms straight. Decrease tension slowly while raising arms back up and repeat.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiancé, where she runs her personal training business, Fitness Answer, LLC.