To help you use your breath efficiently throughout this exercise, inhale for three counts and exhale for another three counts.HIIT Application Open-Source Mobile Attribution
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Pro tip: Just like a swimmer in the pool, make your movements precise and efficient by keeping your neck and spine long, shoulders down. Engaging your back, abs and glutes, lift your right arm and left leg off the ground at the same time, then lower them and lift your left arm and right leg (b). How to: Again starting face-down on your exercise mat, reach your arms out in front of you with your palms on the floor (a). Inhale as you lift your body and exhale as you lower it. Pro tip: As you lift your arms and legs off of the floor, be sure to pull your shoulders down and back (our tendency is to scrunch them up to our ears). Repeat for ten reps, holding for three seconds each time. Engaging your back, glutes and hamstrings, lift your hands and feet a few inches off the ground (c). Bring your arms straight out in front of you with your palms on the floor (b). Keep your gaze in a neutral position (a). How to: Lie face down on an exercise mat with your toes pointed down and your forehead on the floor. (The further from the wall, the harder it will be.) Ryan Kelly / Daily Burn 4. Pro tip: If holding your high plank is too challenging, do a modified standing version by placing your hands flat on a wall in front of you, and walking your feet out to your comfort zone. Raise your body back up to the starting position (c). Imagining that there’s something in between your shoulders on your upper back, pinch your shoulder blades, as you slowly lower your body halfway down the floor (b). Keep your body in a straight line with your head in a neutral position (a). How to: Get into a high plank with your hands shoulder-distance apart. Once you’ve nailed down the movement and can do the reps fairly effortlessly, grab a dumbbell in each hand. Pro tip: Think about pinching the shoulder blades together with each rep, while maintaining a long spine. Bring your arms back down to the starting position (c). Be sure to squeeze your shoulder blades to fully engage the muscles (b). Engaging your back and shoulder muscles and keeping our chest up, raise your arms to form a “T” (parallel to the floor), with your elbows slightly bent. Arms should be at your sides, palms in, gaze forward (a). How to: Stand with your feet hip-width apart, knees slightly bent, and hinge forward at the hips. Make sure to keep your hips stable and avoid shrugging your shoulders or moving your body to the side as you perform the row. Pro tip: Repeat after us: Light as a feather, stiff as a board. Bring your right arm back to the starting position and repeat with your left arm (c). Your right elbow should be tucked close to your rib cage (b). Keeping hips square and core engaged, lift your right hand off the ground. How to: Get into a high plank position with your hands shoulder-distance apart, shoulders stacked above wrists (a). Or, mix things up by adding these moves into your usual exercise rotation. Repeat the following circuit three times through, resting for one minute in between rounds. Don’t worry - we got your back! 5 Back Exercises to Tone Up Fast Perform ‘em right and they’ll even help improve posture and range of motion, too. These no-equipment back exercises from the trainers of Daily Burn 365 have you covered from every angle (rhomboids, lats, traps and more).
“When I stand up tall and anchor my shoulder blades down and back during an exercise, I feel more triumphant, which boosts my self-esteem.” “The back is a secret weapon for a better workout,” she adds. “A strong back enables us to better stabilize, meaning you’ll work more efficiently and get more out of moves like plank, bicep curls and even cardio moves like running or speed skating,” Fogelman says. If you’re looking to nix back pain, improve your athletic abilities, or, we said it, look better from behind, working out your posterior is key.
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