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Top 5 Effective Back Exercises For Women

Having a sexy back is as important as having a trouble free one. With the kind of strenuous activities and work routines modern life imposes upon everyone, women find themselves suffering from back pains too often.
In order to stay fit and healthy, it is important that women do some sort of exercise to strengthen their back muscles. A simple cardio workout or a run on the treadmill won't help you achieve a pain free & sexy back.

What most women miss out is that a sexy back is a result of a strong back. Any exercises that you do to strengthen your back will make it look more appealing and shapely. We recommend that you do these effective back exercises to get rid of that extra fat and build those muscles so you don't have to suffer from back pains.

Overall Back Stretch
This drill should be a part of your routine as it is the best exercise for lower back and upper back. Stand straight with your feet at least shoulder width apart and hold a dumbbell in each hand. Now stretch your hand above your head, holding the dumbbell firmly. Be sure to keep your abs tight and back straight too.

Keeping both arms straight, bring the other dumbbell between your legs and push yourself down until your thighs are parallel to the ground. Rise and switch hands.

The Ski Lift
This is an effective back exercise that also works on your muscle core and balance. Hold a dumbbell in each hand and balance your weight on your left foot. Slowly bend forward at the hips and raise your right leg, forming a T with your abdomen and left leg.

At this point your chest and right leg should be parallel to the floor and your shoulders square to the floor. Slowly return to your position and repeat the same exercise by lifting the other leg.

The Pull Over
This effective back exercise designed for women is a upper-body workout that strengthens muscles in your back that help you pull your armdown and back. Lie down on mat with your back straight, feet flat on the ground and knees bent.

Hold a dumbbell in each hand firmly, lift both arms over your chest and slowly take them back behind your head until your arms are parallel to the ground. Remember to keep your arms straight at all times. Bending your arms or jerking them can result in injuries.

The Row Boat
Lie down flat on your stomach with your feet touching each other and arms along the sides. Slowly lift your head and chest so your back forms a concave shape.

Relax and return to your position slowly. Repeat the exercise at least five to ten times.

This is considered to be one of the best lower back exercises for women. However, do not do this exercise if you are pregnant.

The Bend Over
This effective back exercise works on your lower and upper body along with your muscle core. Stand keeping your feet shoulder width apart and arms resting on the sides, holding dumbbells.

Bend your knees so your hips are pushed back. Make sure you do not round your back. Pull the dumbbells straight up on your sides, bending your elbows. Only move your arms and not the rest of your body.

Keep in mind not to bend your knees too much otherwise you will require extra force to lift those weights. You are only moving your arms, not the rest of your body.

Holistic Fact
Yoga is an effective way of creating balance in your postures. Your back being the most important thing in creating your posture, is exercised intensively in many yoga poses and help you maintain a strong and sexy back.

George Ponting

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