You may not think about your back muscles very often out of sight, out of mind, right?
But you probably want to be paying them a little more attention.
But remember that these types of exercises are really important, he adds.
If back exercises arent currently part of your fitness routine, start with the beginner circuit.
When youre ready for more of a challenge, move on to the intermediate and advanced circuits.
Do that twice a week, and as you get stronger, aim for three times a week.
Beginner Circuit
1.
Hip Hinge Hold
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Stand with feet hip- to shoulder-width apart, arms at your sides.
Hold for 30 seconds, then reverse to return to start.
Hollow Hold
Lie faceup on the floor with legs long and arms extended over your head.
(Increase the intensity by holding weights in your hands.)
Squeeze abs and butt muscles and hold for one minute.
Return to standing, focusing on shifting your body weight down through the midfoot as you do.
Repeat for 30 seconds, paying careful attention to form and not rushing any part of the movement.
Intermediate Circuit
1.
Slowly lower the weights back to starting position.
Repeat for 30 seconds.
Slowly lower weights back to starting position.
Repeat for 30 seconds.
Increase the intensity by using your heaviest dumbbells.
Bend to pick up the dumbbells, driving through your heels to lift the weights.
Turn around and continue walking for a total of 30 seconds.
Advanced Circuit
1.
Single-Arm Suitcase Deadlift
Stand with feet hip-width apart, a heavy dumbbell on the floor by your right foot.
Slowly lower the weight back to the ground.
Continue for 30 seconds, then repeat on the opposite side.
Push your hips forward to slowly swing the dumbbell up to shoulder height.
Reverse the movement, slowly swinging the weight back between your legs.
Continue for 30 seconds.
Continue alternating for 30 seconds.
Integrating targeted exercises into your fitness routine twice a week helps optimize your posture and mobility.
Start gradually and prioritize form to achieve the best results.
She’s a marathoner, Ironwoman, and amateur photographer.
And she has a penchant for traveling the world.
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