I have a pet peeve where I dread the look of having ‘back fat’ squish out over and under my bra straps and this became more significant after I turned 40. Right along side with the back fat issues posture comes to attention as well. After years of sitting round shouldered at a desk leaning into a computer screen, talking on the phone while you scribbled notes down on some paper for hours and hours a day we tend to forget how to stand erect. Many other jobs involving standing, lifting, wearing high heels or if you carry extra weight these can all magnify back issues. To find a way to overcome this is simple, it’s exercising all three main muscle groups in the back as well as the sides and abdomen to give you a strong core area.
The upper sides of the back are the lats (latissimus dorsi) along with the upper and lower back need your attention during a workout. For the Lats the motion of a row is effective, standing bent over row, one armed pulling like your starting a lawnmower or seated rows like you are rowing a boat. Pullovers and flies will focus on the upper area as well with movement that has you squeezing the shoulder blades together. If you have problems with your shoulders start with flies and strengthen gradually before you try pullovers. For the lower back forms of the extension can be hard if you have lower back issues, but work at them slowly and gradually as it will be worth it to get some strength in the lower back area. Remember to switch up what you are doing, change and variety is key in all workouts and there are plenty of ways to modify a move and use pain as a guide so you don’t overdo it.
You will find exercises that focus on the back and core give you a great deal of improvement not only on your muscle tone but posture as well. The idea that you can put on a bra with nothing squishing out the top and bottom is appealing to boot! A strong core and back with no excess fat can improve organ function and help you sleep better with less pain and less fatigue. When your head is up high and shoulders there is an air of confidence and strength. If your workout routine lacks attention to this area, put an emphasis on your back and core when working out. Include a good variety exercises that will effectively tone up the muscles and the supporting areas so you can stand tall!
Tools For Your Sexy Back!
Powerline PCH24X Roman Chair Back Hyperextension
Cap Barbell Neoprene Dumbbell Set with Rack
Women’s Strength Training Anatomy
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In doing some reading I came across an article on three simple exercises that were all you needed to get that firm behind. Since I deal in black and white and there are few ‘grey’ areas I needed to experience this to believe it! The three exercises are as follows:
1/Squats – a warm up set with lighter weight, then increase to challenge your muscles. If you can do 10 reps but struggle with number 11, thats a good mark. If you are doing more than 11 or 12 repetitions consider increase that weight.
2/ Lunges – My preference is the walking lunge with a barbell on the back of your shoulders. This helps me keep my back straight and my spine upright. Again, starting with a lighter weight then increasing what I am using so that I need to push to do 12 repetitions a side.
3/ This last one is using a barbell bending forward, shifting your hips back and keeping the barbell close to your leg while you slide it down against your thighs to about the knee or until you feel the stretch in the back of your leg. If you never feel this, then your form is not correct because believe me, it Will be there!
Now, the end result…. even though I have been training legs for months and months this seemed to hit the butt in a big way, I believe it was the perfect combination because when I rolled over on my side to lift myself out of bed I could feel that my backside had been challenged. Oh, and don’t think for a minute that I didn’t stretch afterwards, I did!
Tried, tested and yes, it appears to be true. I’d have to say working these in on alternate leg days has me seeing some perkiness in my posterior.
Tools For Your Buttocks!
Reebok 3-pc. Curl Bar Set
Standard Flat Plate 10 lb.
(EA)
Cap Barbell 40-Pound Dumbbell Set
While a large portion of trimming down in the mid section is your diet, you will also want to engage in resistance exercises for the abdominal area to get strong lean muscles. Excess fat in your mid section create health risks, with major organs being surrounded by fat. You can do a thousand crunches a day, but unless you are watching your diet and burning extra calories with regular cardiovascular work you may never see the fruits of your labor.
For anyone working out over 40, there are several points that can assist you when you are doing any basic abdominal workout.
1/ Keep your back slightly rounded. Unlike almost all other exercises you need to avoid the straight back. With a rigid form you will emphasis the arch in the lower back leading to pain. Remember to listen to your body, and if you feel pressure on the lower back, you need to modify your form. This arching seems to be more obvious when doing exercises for the lower abdominals ( rectus abdominis). Back pain in general can be partially due to having weak muscles in your core area. Exercise may help this long term but must be done correctly and you should consult your doctor if you are prone to back pain before hand.
2/ Do not clasp your hands behind your head and lift your head. If you want to lengthen your levers for a more challenging abdominal work then put your hands up by your head but have just your fingertips touching each side just behind the ears. If you find that you tend to ‘cheat’ and lift your head, then move your hand even farther away and put your fingers on your shoulder – this will slightly shorten the lever and make the exercise a little easier and you may have better success keeping proper form this way unti you build up some strength.
3/ Static positions such as the plank are effective to strengthen the core, however in that there is no movement of the muscles it has been documented that dynamic movements like a crunch, bicycle or torso raises be done before the static poses in your routine.
4/ All abdominal exercises are just like any other resistance exercises – you need to allow the muscles a recovery time inbetween workouts!
For those working out over 40, it is important now; as with any age group, to insure you are performing exercises correctly. There are several ways to vary most all exercises to make it easier or to take stress of areas that could cause you pain. Lower back is a problem area for many people and you can exercise the abdominals you simply need to find a routine that takes the pressure completely off your back until your muscles gain some strength and you feel comfortable.
Tools For Your Abs
Danskin Ultimate Abs Ball with DVD
Ab Circle Pro
TKO AB Trainer
I have a pet peeve where I dread the look of having ‘back fat’ squish out over and under my bra straps and this became more significant after I turned 40. Right along side with the back fat issues posture comes to attention as well. After years of sitting round shouldered at a desk leaning into a computer screen, talking on the phone while you scribbled notes down on some paper for hours and hours a day we tend to forget how to stand erect. Many other jobs involving standing, lifting, wearing high heels or if you carry extra weight these can all magnify back issues. To find a way to overcome this is simple, it’s exercising all three main muscle groups in the back as well as the sides and abdomen to give you a strong core area.
