Top Exercise for Girls | Slim Your Back, Get Better Back

Top Exercise for Girls | Slim Your Back, Get Better Back | Beautiful Back at Home

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Күн бұрын

Top Exercise for Girls | Slim Your Back, Get Better Back | Beautiful Back at Home
Improving the strength and appearance of your back involves a combination of exercises that target different muscle groups in the back, as well as the shoulders and core. Here are some effective exercises that can help you slim and tone your back, all of which can be done at home:
1. **Reverse Snow Angels**:
- Lie face down on a mat with your arms extended overhead and palms facing down.
- Engage your back muscles to lift your arms, chest, and legs off the ground simultaneously.
- Keeping your arms straight, move them out to the sides in a wide arc (like making a snow angel).
- Hold for a moment, then return to the starting position.
- Aim for 10-15 repetitions.
2. **Superman/Woman**:
- Lie face down on a mat with your arms extended overhead and legs straight.
- Simultaneously lift your arms, chest, and legs off the ground, aiming to create a "flying" position.
- Hold for a few seconds, then lower back down.
- Repeat for 10-15 repetitions.
3. **Bird Dog**:
- Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips.
- Engage your core and extend your right arm forward and your left leg back simultaneously, keeping your hips square to the ground.
- Hold for a moment, then return to the starting position.
- Repeat on the opposite side.
- Aim for 10-12 repetitions on each side.
4. **Pull-Ups (if you have access to a pull-up bar)**:
- Grasp the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended.
- Engage your back muscles to pull your body up until your chin clears the bar.
- Lower yourself back down with control.
- Aim for 5-10 repetitions, or as many as you can do with good form.
5. **Lat Pulldowns with Resistance Bands**:
- Attach a resistance band to a high anchor point, such as a door frame or sturdy overhead structure.
- Hold one end of the band in each hand with your arms extended overhead.
- Pull the band down towards your chest, squeezing your shoulder blades together.
- Slowly return to the starting position.
- Aim for 10-15 repetitions.
Remember to focus on maintaining proper form and technique with each exercise, and start with a weight or resistance level that allows you to perform the movements with control. Gradually increase the intensity as you get stronger. Additionally, incorporating cardiovascular exercise and a healthy diet can help reduce overall body fat, which can contribute to a more defined back.
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Пікірлер: 30

@ahonashikdar-s3z 5 ай бұрын

where are all those people who comment their 30 days workout result🤣😂

@kausardauletkyzy5357 5 ай бұрын

For real

@ozodjonmehmonov4232 5 ай бұрын

Йес

@ozodjonmehmonov4232 4 ай бұрын

Узбекча бласзми

@Violet-r2q 2 ай бұрын

Хорошо я это сделаю это до этого я делала 3-дня так что начинаю с 4 дня 4-☑ 3-подхода у меня так много жира на плечах но уже немножко лучше первого дня. Постараюсь правильно есть и больше двигаться.Кроме этого занимаюсь руками, ногами, талией и спиной. Обещаю что не заброшу! 5-день ✔️ 6-день 7-день 8-день 9-день 10-день 11-день 12-день 13-день 14-день 15-день 16-день 17-день 18-день 19-день 20-день

@my.dearsnoopy 5 ай бұрын

day one: back felt pretty sore, but very good! make sure you have water next to you!!

@AmrithaAchu-mr1fv 5 ай бұрын

Hi sis ❤ I am your big fan from India🥰

@charlenesettle9732 5 ай бұрын

Great work out can you please tell me how many days to do this work out for and how many sets I need to do please let me know back soon thank you 😊❤❤😊❤😊❤😊❤❤😊❤😊❤😊❤😊❤😊❤