Getting Fit: It’s All About the Back, Baby!

All-About-the-Back-Baby

PART II:  IT’S ALL ABOUT THE BACK, BABY!

Fearless Fit Mommies.. Now that you have had a chance to familiarize yourself with the first part of our “TINY WAIST” formula, which is devoted to building sexy shoulders, it’s time to “jack” it up a notch and work your back. Let’s separate trepidation from truth and accept the eminent reality that developed lats (the largest muscles in your back), paired with rounded, beautiful shoulders, will create the V-Taper hourglass silhouette that is both feminine and waist-whittling

TRAINING TIP:  Part I and Part II of this body-morphing plan work as a dynamic duo. Set a realistic goal to hit each of these workouts at least once a week, on two-separate days. Advanced Moms: You can challenge your shoulders and back to complete each workout twice a week, but be aware to never complete the same part on consecutive days. Muscles need at least 24-48 hours to recover and grow, which is a crucial rule of thumb to receive positive results from any resistance training program.

MANDATORY WARM-UP:  6-10 minutes of easy cardio of your choice

ASSISTED PULL UPS ON MACHINE:

4 sets (15, 12, 10, 8 reps) eliminating a few pounds of assisted weight with each set.

SET UP: Slowly step down onto the step or foot plate as you securely grasp the pullup bar with both hands in a wide grip.

EXECUTION:  Slowly lower your body down, as both arms straighten and stretch with a soft elbow. Inhale, lift and pull yourself up with a slight arch in your back so you properly engage your back muscles. Lower and repeat.

TIP:  Remember, you are using assisted weight on this machine, the more weight you select on the machine, the easier the exercise and vice versa.

WIDE GRIP LAT PULL DOWN ON CABLE MACHINE

3 sets of 12-15 repetitions

SET UP:  Feet are firmly planted on the floor, with a wide and secure hand grip on the straight bar attachment.

EXECUTION:  Pull the bar down to your upper chest as you focus on keeping a straight back, exhale and squeeze your back. Pause, inhale and slowly return to the starting position as you stretch your arms upward and repeat.

BARBELL BENT-OVER ROW

3 sets of 12-15 repetitions

SET UP:  Grab your bar with a strong, overhand grip, about shoulder-width apart. Place your heels under your hips, bend your knees and lower your torso so it is horizontal to the floor.

EXECUTION:  Inhale and purposely lift bar to your upper waist with elbows pointing to the ceiling. Exhale, straighten arms, lower the bar and repeat.

TIP:  It is crucial to focus on keeping your knees soft and abdominal muscles tight throughout the exercise to prevent hamstring and back injury

LOW ROW WITH RESISTANCE BAND/ TUBING

3 sets of 30 repetitions each

SET UP:  Attach tube to a rail or bar that is about waist level. Grab a handle in each hand and step back far enough so that there is no slack in the tube when your arms are extended straight.

EXECUTION:  With feet firmly planted on the floor, knees slightly bent and chest upright, pull both handles to hips, and squeeze your shoulder blades together.

MOMMY BONUS!  Too easy? Step back further away from the band’s attachment point to create more tension, squeeze har and burn that back!

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