Back Exercises for Women



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Lower Back Exercises for Women:




3.  SUPERMAN  3 x 20

    4.  HYPEREXTENSIONS   3 x 12(Can also be done on flat bench)



      As people age, bone strength, muscle elasticity and tone tend to decrease. The discs begin to lose fluid and flexibility, which decreases their ability to cushion the vertebrae.  Pain can occur when, for example, someone lifts something too heavy or overstretches, causing a sprain, strain, or spasm in one of the muscles or ligaments in the back. If the spine becomes overly strained or compressed, a disc may rupture or bulge outward. This rupture may put pressure on one of the more than 50 nerves rooted to the spinal cord that control body movements and transmit signals from the body to the brain. When these nerve roots become compressed or irritated, back pain results.

      Therefore it is of utmost importance to 1.) Prevent unnecessary strain on your back when performing daily activities and to 2.) Strengthen your back by doing regular lower back exercises for women. We’re sitting with the chicken/egg scenario here, because the back supports the abs and even more so the other way round. That brings me to 3.) I can’t emphasize enough that if you are suffering from lower back pain, you should embark on dedicated ab workouts at least twice weekly and if you aren’t too sore include an intense 10 minute session at the end of your other training sessions during the week.

      I know that a lower back workout is not necessarily your most exciting workout, BUT you will benefit from this, especially as you age. You can pick a few of these lower back exercises for women that I’ve included and add that to another workout, you don’t have to do a complete lower back workout as it might be very intense initially. Add the remaining ones next time.  Just do them!

      My best advice is to start focusing on your abs.  Note that if you do have lower back problems, ensure that you are comfortable with the ab exercises that you do and that it doesn’t add to the problem.  If you feel uncomfortable, rather stop with the particular exercises and move on. Once you’ve strengthened and developed your abs your lower back is going to take less strain, meaning that you can perform even more effective lower back exercises for women.

      Lower back exercises for women are essential and will have a major impact on your life if performed regularly and correctly.  The exercises that I suggest in this workout are targeted.  Keep in mind that when you engage in the other Xhoosh! workouts your lower back will automatically benefit  from numerous multi joint exercises.

      It comes down to strengthening your entire core.  When you have good core stability every single exercise and activity will become a lot more effective and much easier and it will also prevent injuries. So start to include lower back exercises for women into your training routines and lay the foundations for overall strength and wellness.


      Video Coming Soon


      Lats and Middle Back Exercises for women:

      1. FLY, PULL & RAISE COMBO  3 x 12

      (On Bosu ball to intensify)


      2.  RENEGADE DUMBBELL ROWS  3 x 12

        (Aim to do this without knee support)

        3.  WIDE GRIP LAT PULLDOWNS  3 x 12

          (Aim to do Pyramid sets)


          4.   DIAGONAL  PUSHUPS 3 x (L x 10 + R x 10)

          (Goal is without knee support)

          5.    BENT OVER BARBELL ROWS  3 x 12


          6.    INVERTED ROW + KNEE TUCK  3 x 10

          (Advanced alternative is Pull Ups)

          Did you know that the easiest way to look longer and leaner is to improve your posture? Rounded shoulders are common among women when the weight of the breasts pulls the shoulders forward and upper back muscles are weak. Most people only train what they consider to be a “problem” or what they can see in the mirror (muscles in the front of the body). Strengthening your back muscles, particularly the lats (which give your back its “V” shape), can help improve posture. These back exercises for women also target several other muscles at once: the biceps, shoulders, and other back muscles (traps and rhomboids), which will help improve your overall upper body strength.

          You might find back exercises for women difficult due to that fact that you cannot see those muscles directly while working out and it might be mentally and physically challenging. Therefore it’s crucial to understand the importance of these exercises and know that it WILL pay off! When training your back it is imperative to stay focused on contracting your muscles harder especially at the top of the contraction for 1-2 seconds.

          Your aim in strength training, and especially back exercises for women, is to build muscle, strength and flexibility. This will ensure that you will drastically reduce your chances of those nagging back pains which are estimated to affect every woman at some stage during her life. But as many women are beginning to strength train, these numbers are bound to reduce.

          In these back exercises for women I have focused more on the lats and middle back and added some more fat blasting boosters to ensure that we shed excess fat and build lean muscle.

          I don’t do mediocre workouts, that’s why I didn’t include any!  Xhoosh! workouts are always challenging because you will NEVER see results if you don’t push until failure. Doing mediocre workouts results in mediocre outcomes!  If you put your heart into every training session like I do, you WILL get results.  I’m here to challenge you, to educate, equip and empower you.  All I need is your commitment to keep pushing the limits.  Remember:  If you think you’ve reached your ultimate point of failure there’s always one more rep left, and another…and another…  If you want a toned physique you have to embrace back exercises for women with the same amount of passion that you take on ab, thigh (and butt!) exercises.

          Visualize yourself, walking away in an evening gown, gracefully leaving behind a toned back silhouette… You’ve got what it takes to push until failure. So, get back to basics, do these back exercises for women, train your heart out and you will soon realize that there is much more locked up in you…

          Passion…Without boundaries!