How to build the back: a set of exercises for women

Performance of all seven exercises can bring your back to the ideal: to make her strong, slim and sexy.

Why should swing back

Not only because it will make her more beautiful and give you the opportunity to not hesitate to wear bathing suits and dress with an open back. Strong back muscles better support the spine, which directly affects your posture. Furthermore, pumped back gives you access to a new exercise with more serious weights to help improve other muscle groups.

Exercises for back muscles

1. Inverted "snow angels"

An exercise that you can perform well at home. Lie on the mat face down and place your hands at your sides. Take in each hand pancake from the bar weighing 2.5 kg (weight may vary depending on the level of training and personal preferences). Smooth movements join hands in front of him, while moving them as if parallel to the floor. Then return your hands to the starting position.

If you do the exercise with the added weight is too heavy, continue without him. Your task - to perform 2 sets of 15-20 repetitions.

2. "Dolphin kick"

Be in the bar. Forearms should be parallel to your feet. Elbows - about shoulder level. From this position, arching his back and bending the knees, bringing them closer to the floor surface and then straightens up.

3. "Superman"

Lie on the floor, arms stretched out in front of him. Caving in the back, raise your arms and legs as high as possible. Survive in this position for 2-3 seconds and take the original position. Perform 10-15 repetitions, then take rest and make another approach.

4. "Good morning"

An exercise that will strengthen your lower back and make it really strong. Work out in this exercise can be as follows: back against the wall, turn away from it about 8-15 cm and with his hands on his stomach, bends at the waist so that the basin touch the wall behind you.

During this exercise, you bend your knees slightly, but the basic movement is due to the arching of the back. When you feel that you are doing well this movement, move away from the wall for a few more centimeters, increasing range of motion. When and at this distance the execution will not cause trouble, get away from the wall and do the exercise without support.

5. "Swimmer"

Lying on his stomach lift his right arm and left leg, and then - the left arm and right leg. No need to do the exercise too fast: your movements should be smooth, you should feel your back muscles.

6. "Bridge"

This exercise will help strengthen the lower back and lower back. Lie on your back. Abut feet on the floor as they abut prior to performing a standard bridge. Put your hands at your sides. From this position, raise your hips so that your thighs have created a straight line with the body. Hold the pelvis at the highest point 2-3 seconds and then return to its original position.

Keep your shoulders off the floor during the exercise. Ups exercise the muscles of the back, while minimizing involvement feet. Perform 3 sets of 20 repetitions.

7. Pushups "pike"

From the lift abutment lying basin upwards so that your waist angle formed with the legs 45-60 degrees. From this position, pressing, bending elbows with a small amplitude. The number of repetitions selected on the basis of individual characteristics.

Use these exercises for your back only attracted the admiring glances.