Fit tip: 3 exercises to tone and sculpt your backside

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by Tiffani Bachus, RD, Special to azfamily.com

azfamily.com

Posted on May 28, 2012 at 11:35 AM

Updated Friday, Jun 22 at 1:26 PM

PHOENIX -- Although we see only the front side of our body, it's important that we strengthen, tone and yes, sculpt the back, booty and legs.

The backside of the body is referred to as the posterior side. Working our posterior chain comprises working a group of muscles, tendons and ligaments, including the biceps, gluteus maximus, lower back, trapezius and posterior deltoids.

As one muscle contracts (shortens) the other relaxes (lengthens).

In order to stay balanced and be less injury prone, one must stretch and strengthen all of the opposing muscles.

Here are three easy yet effective exercises you can do three times a week. In no time you will see and feel a difference.

Remember to breathe, drawn in, and engage your abdominals.

Reverse Flys with band or tubing
works posterior deltoids (back of shoulder)

Use a light resistant band or tube.

Keep your abs pulled in tight, feet hip distance apart, knees slightly bent and shoulders pressed down.

Hold on to each side of the band/tube, approximately shoulder width apart and elbows slightly bent.

Pull the band to lengthen by activating the back muscles.

Perform 10-15 reps; 2-3 sets.

Star – Prone position
working your lower back (group of muscles and tendons that run the length of and support the spine)

*Warning: Start with modified version until you're ready to advance.

Modified Star

Laying face down on belly, arms straight out in front, parallel.

Lift right arm and left leg a few inches off the floor, keeping your arm and leg straight.

Hold for a few seconds, then release.

Repeat with other left arm and right leg.

Do 5 on each side, 2 to 3 sets

Finish off with a child’s pose

Star – Advanced version

Laying face down on belly, arms out in a high “V”

Pinky fingers down, thumbs up.

Lift arms and legs together a few inches of floor, keeping your arms and legs straight.

Hold for a few seconds, then return back to the ground.

Aim for 5-10 reps, 2 to 3sets

Finish off with a child’s pose

Calf raises, parallel

Feet together, stand tall, belly pulled in, shoulders down.

Slowly raise your heels off the floor while keeping your knees straight. Balance on the balls of your feet. Hold for about 5 seconds, and then slowly lower your heels to the floor.

Aim for 10-15 reps; 2-3 sets


For more information about Tiffani Bachus, check out

TotalBalanced Body.com

or her Facebook page,

Facebook.com/tiffani.bachus

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