There’s nothing more unpleasant than putting on one of the nicest outfits you have in your closet only to find unflattering back and arm flab hanging out. In fact, this unpleasantness happens to almost all of us, because even if we exercise, our focus is usually on the body parts we can see in the mirror - the abdominal muscles, the legs, and the buttocks - and we completely ignore our back muscles which are less exposed.
In order to make sure you don’t forget them and then discover unwanted flab, we’ve put together a series of 8 excellent exercises to strengthen your back, chest and back arm muscles to help you sculpt these areas without too much effort.
The next exercise is taken from boxing, but there’s no need to enter the ring to perform it. All you have to do is get a pair of weights and lots of energy. This exercise will help you work on your back and arms, as well as keeping your abdomen tight and improving your speed and stability. Make sure to use light weights.
This exercise will provide full movement to all parts of your body - helping to strengthen the chest muscles, abdomen, back, and triceps, as well as improving posture and body flexibility. So what are you waiting for? Get a pair of weights and go for it.
The following exercise works directly on the upper and middle back muscles and helps to strengthen and improve the symmetry of the body's core, as well as to ensure proper and balanced posture. In order to perform it, you will need to equip yourself with a pair of weights, or alternatively with one weight that is not particularly heavy.
Shoulders, triceps and chest muscles - all of these will be greatly enhanced by the next exercise. In order to do this, you’ll need to equip yourself with a gym ball in addition to weights, to help increase your range of movement. If you do not have an exercise ball, you can do this exercise on the floor as well.
The complex movement that the next exercise produces makes it capable of strengthening all your muscles. You can start doing it with no weights in your hands, but once you feel ready and want to increase your effort, add them in.
The Plank, also known as static abdominal exercise, is a great way to improve flexibility and strengthen the body's core muscles, while the circular motion we add to it during this exercise only serves to improve and intensify its effect. You can start doing it without weights, but if you feel ready to increase the level of difficulty later, add them in.
Although the name of the pose sounds like it's only for superheroes, it's actually a fairly simple exercise that is considered one of the most popular back exercises. The Superman pose provides you with an excellent exercise to strengthen and stabilize your body’s core muscles.
Finish your effortless and fun workout with a slight back extension. You are welcome to do this in any way you know, but we recommend using an exercise ball because it allows you to effectively stretch your lower back by giving you greater freedom of movement.
