The back is a notoriously neglected area for women and it’s really important to include exercises that will build up your back strength. Having a strong and supple back will help improve your posture, core strength, stability and overall sporting performance. Don’t worry if you don’t know where to begin – sports bra company Shock Absorber have launched a brand new workout for your back with the help of celebrity personal trainer, Pierre Pozzuto.
Here’s a sneak preview of one of the 10 minute workouts from Shock Absorber. This 10 minute workout containing three sets of four exercises and looks like this:
- Set 1: 4 X 1 minute exercises (A,B,C,D) 20 second break
- Set 2: 4 x 1 minute exercises (A,B,C,D) 20 second break
- Set 3: 4 x 20 second exercises (A,B,C,D)
A. Dorsal Raise
Lying on your front, raising your chin, chest and arms.
TIP: Extending the arm backwards engages the upper back (trapezius muscles), making it an all-over back exercise.
Into bridge position, legs shoulder width apart. Pull alternate elbow to ceiling without breaking form. Without twisting the body, keep shoulders directly above hands. Speed progression: how quickly can you go?!
TIP: This is a good pulse-raiser, but is fundamentally a core exercise. You should feel it in your shoulders and upper back and, because of the way we’re using it, it is a big ‘burn’ for the deltoids and rhomboids.
C. Plank And Knee
In plank position, bring alternate knees around to the elbow. Make the movement slow and controlled.
TIP: This is technically for the ‘love handles’, engaging the core but creating an oblique exercise.
D. Bent Over Fly
Stand and grab weights, bend forwards to 90 degrees, arms almost straight. Raise the weights up and out to the side, squeezing your shoulder blades together.
TIP: This is tackling the upper body and back muscles but also engaging the core. Holding yourself parallel to the floor, the bent over lateral raise encourages the posterior (deltoids) and back muscles (trapezius) to work harder.
The full workout guide is available to download as a PDF so you can try it out at home or in the gym.