Tone and slim your back with these 3 moves.
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Hi, I'm Meagan Hoffman with Prevention magazine and we’re going to banish your back fat in two easy moves and one stretch. So today, all you need is a ball and a mat and we’re going to start off with a back extension. So I'm going to have you take your ball, place it in the middle of your mat. Make sure your legs are nice wide stands. You're going to take your pelvis and just place it right on top of the ball. Stabilize those feet, even might want to sit back just a little bit. You’ll have you touche down. You’ll have more weight more stability. Then take your hands right about right around your ears, nice wide elbows. You shouldn’t be able to see them. You're going to lower and lift. Make sure you lift for about two to three seconds, hold it and return to center. Nice neutral spine, exhale, hold it, two, one, good. So each time, make sure you come up, hold it for a pause and then return. We’re going to do this 15 times before moving on. Each time, really contract, squeeze that muscles that are around your shoulder blades, around that low back, good. All right, next one is going to be the reverse back extension. So, we’re going to stand up this time, placing your hands on the mat. Pelvis again right up on top, hands are going to be about shoulder distance. Toes are just going to gently rest on the floor and each time, each rep you're going to lift, squeeze your touche, squeeze those muscles that surround your lower back and then return. Three second hold, up for two, three return to center. We’ll going to this as well 15 times. Nice relaxed shoulders, relaxed upper body. We’re really trying to just zero in on that low back extending it, good! All right, so we’ve done your two exercises. You're going to repeat both of those exercises twice 15 times and then we’re going to end with a child’s pose. f or this, you're going to take your ball, sit on your touche, right on those heels. Place them about a little wider than shoulder distance apart and you're going to roll yourself up really trying to stretch out that upper back. Feel that stretch in your upper shoulder blades in your left. From this position, you're now just going to twist and hold. You're going to hold this position for 30 seconds and then you're going to return to center and twist to the other way. When you're twisting, try to really stretch out this lap. All those muscles that we just worked so really sit, exhale, and exhale through that, stretch, good. Go ahead and peek to the other side holding this side for 30 seconds and well. All right, so we’ve banished your back fat in two easy moves and one stretch, you're going to repeat both of the exercises twice, 15 reps each and you're going to do the stretch one. I'm Meagan Hoffman for Prevention.
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