The back is often one of the most forgotten muscle groups to workout because it's well.. behind you! This is the opposite of what you should be doing! The back, being one of the biggest muscle groups, is one of the most important to keep strong. People with stronger backs tend to stand taller, have increased flexibility and overall have much less back pain.
Aside from the physical benefits, having a stronger back will also make you appear to have a smaller waist, and you can get rid of that dreaded back fat - bonus, am I right? What have you go to lose? Grab a couple of weights and give this simple back workout a try!
Stand with your feet hip-width apart with a dumbbell in each hand. Bend forward with a slight bend in the knee and both arms relaxed in front of your body (this is the starting position). Slowly start pulling the dumbbells back, keeping your elbows close to your body and squeezing your shoulder blades together. Return your hands back to the starting position. Repeat 10-12 times.
Rear Delt Fly
Stand with your feet hip-width apart with a dumbbell in each hand. Bend forward with a slight bend in the knee and both arms extended in front of your body (this is the starting position). Extend your arms to the side of your body allowing for a slight bend at the elbow, squeezing your shoulder blades. Return to the starting position. Repeat 8-10 times.
Front Dumbbell Raise
Stand with your feet hip-width apart with a dumbbell in each hand in front of your thighs. While keeping your shoulder blades together, slowly raise both arms to eye level keeping the dumbbells parallel to the ground. Pause at the top and lower them back down to your thighs. Repeat 10-12 times.
Lay face down on a mat with your arms extended forward. Raise both arms and both legs up while squeezing your shoulder blades and glutes. Hold for 2-5 seconds. Lower your arms and legs back to the ground. Repeat 8-10 times.
Alternate Arm/Leg Extension
Begin by positioning yourself on your hands and knees with a flat back. Extend one of your arms at the same time as you extend the opposite leg. Pause and squeeze for 2-5 seconds at the top. Return to the starting position. Repeat 8-10 times on each arm/leg.
Position yourself as if you were to be doing a regular pushup. Now raise your hips so your body is in a reverse V shape. Bend your elbows and slowly lower your upper body towards the ground. Pause for a moment and push yourself back up so that your arms are straight. Repeat 6-8 times.
Perform this efficient back workout once a week and you'll find your posture will improve and your back will gradually get leaner!