Exercise - Back Routine

Michelle: Hi, I am Michelle with michellefitness.

com and Body Mind Fitness Solutions. I am going to demonstrate how to do a back routine anywhere, any place, anytime, with little or no equipment. Beginning with the resistor ball and one free weight, I am going to place my hand flat on the ball, make sure my back is flat and in line with my hips. I have a wide stance. Now, my knees are bent and I am going to begin a single arm row. Its crossing over to the front of my chest and up. I am going to complete 8 to 20 repetitions of this. If I need to develop my back muscles I am going to go heavy weight lower rep, if I am just toning and conditioning, light weight high reps. I suggest that you always vary your routine and then you will switch sides, same thing on the other side. Then, you can do what is called it a reverse grip row. You will turn your weights away from you, palms facing away, bend your knees. Again, flat back and looking down, squeeze your back muscles and pull up to the diaphragm line and breathe in and out for several counts, again, 8 to 20 counts depending on your strength and ability.

Finally, you can do a basic rowing movement where you put the weight down and pull in the chest is nice and open and remember to breathe. Again, 8 to 20 reps. Now, for the spiny erecting muscles, your spinal column as well as your lower back, we are going to come down to the floor. You are going to lay down right flat down on your belly, reaching your arms on in front you; you will take your right arm and left leg and lift and lower. Keep your head neutral. Allow your head to lift naturally and try to keep your arm and leg at the same level and then you can do just the leg or just the arms or both legs and arms. You can also do a movement where you interlock your fingers and lift and pull up and turn your ear down and repeat several repetitions of this and palms down coming all the way out. So, balance and stability for your back you can do an alternating movement here which also involves your core and that completes my back routine.