Nowadays, the fitness industry defines cardio more broadly, and while you’re still welcome to do long jogs if that’s your thing, you have another option as well: high-intensity interval training—often called HIIT. Interval workouts can use any type of exercise, from cardio machines to bodyweight to free weights, so you can customize your workout to your own needs.

Burn Belly Fat With These 3 Great HIIT Workouts For Women

Here’s how HIIT works: you alternate fast, intense periods of exercise with bouts of light activity or complete rest. While it takes a fraction of the time a traditional aerobic workout does, HIIT can be just as effective for reshaping your body—and many people (including yours truly) think it’s a lot more fun and challenging.

HIIT may be the perfect kind of cardio for busy moms or women who can’t (or won’t) run anymore, as well as those who don’t have access to a gym. In fact, low-impact HIIT workouts are the number-one request I get from my clients and female Instagram followers. HIIT can be tailored to your experience level and the equipment you have available, including if you work out at home.

What Are HIIT Workouts?

There are many ways to do high-intensity interval training, but the concept is always the same: work hard for a few seconds to get your heart rate up, and then take it easy to recover. Repeat for rounds. Unlike traditional cardio (jogging, swimming, cycling, etc.), where you work at a moderate and steady pace for long periods (usually 30 minutes or more), HIIT workouts are anaerobic—they don’t use oxygen as their primary energy source. Instead, they rely on creatine phosphate to provide the power for explosive, rapid-fire activity, which means HIIT has more in common with weight training than it does jogging. So if you love to lift as much as I do, chances are you’ll enjoy HIIT more than steady-state cardio!

Because HIIT workouts are so intense, you simply can’t perform them for long (just as you can’t lift weights steadily for minutes on end). Work intervals are usually much less than 60 seconds (rest intervals may be longer or shorter, depending on how hard the work bouts are), and the whole workout typically lasts 20 minutes or less.

How Females Can Benefit From HIIT Workouts

HIIT workouts may not last long, but they can provide just as good a workout as sessions that take much more time. According to the American College of Sports Medicine (ACSM), HIIT workouts can burn more calories per minute of exercise than aerobic training does, making it the better cardio option when you’re short on time.

The other big benefit of HIIT is the effect it has on your metabolism. Like weight training, HIIT increases post-exercise oxygen consumption (EPOC). Says the ACSM: “This is generally a two-hour period after an exercise bout where the body is restoring itself to pre-exercise levels, and thus using more energy. Because of the vigorous contractile nature of HIIT workouts, the EPOC generally tends to be modestly greater, adding about six to 15% more calories to the overall workout energy expenditure.” In other words, HIIT has you burning more calories—including more fat—when you’re recovering after the workout. That means you’ll actually be getting leaner when you’re hanging out around the house, watching TV, and sleeping! You don’t get this same effect with aerobic training.

Since HIIT has the muscles working hard, it also has the potential to boost muscle growth. Look at power athletes such as sprinters and sprint cyclists—their workouts are variations of HIIT, and they typically have ripped bodies to show for it.

How Many Times Per Week Should You Do HIIT Workouts?

As with lifting weights, HIIT is stressful to the body and requires recovery time. You can’t do it every day. I generally recommend that my clients do two or three HIIT sessions per week, done either on the same day that you lift (preferably right afterward or several hours apart) or on days in between.

For as many advantages as HIIT has over steady-state cardio, it’s still important to fit some long-duration aerobic training into your week if you can. I’ll jog or jump rope at a light pace at least one day per week, and for a minimum of 15 minutes. Steady-state cardio builds an aerobic base that your body can use to fuel all its other activities, and it’s good for your heart, as well as burning extra calories.

Beginner HIIT Workout For Women

If you’re new to HIIT, or working out in general, this routine is a perfect place to start. You’ll use only your bodyweight, and every move is low impact—so if you’re overweight, or have back, knee, or shoulder problems, these exercises shouldn’t aggravate them.

Directions: Perform reps of each exercise in turn for 30 seconds, resting 15 seconds between sets. After you complete one round, rest about a minute (more if you need to), and then repeat for 3 to 5 rounds.

Workout duration: 20–30 min.

1. Squat Twist

Step 1. Stand with feet between hip and shoulder-width apart and cross your arms in front of your chest to help you balance. Twist your feet outward and into to the floor (as if you were standing on turf and trying to twist it up beneath your feet), but without moving their position—you just want to create tension and feel your hips and glutes fire up. You should feel the arches in your feet rise.

Step 2. Begin to lower your body, pushing your knees apart and sitting back as if into a chair. Go as low as you can while keeping your head, spine, and pelvis in a long line. If you feel your tailbone is about to tuck under, stop there.

Step 3. Come up out of the squat and twist your torso to the left, raising your left knee into the air 90 degrees. Squeeze your abs. Reverse the motion and repeat the squat, twisting to the opposite side.

2. Reach and Crunch

Step 1. From standing, pull your ribs down and tuck your tailbone slightly so that your core is braced. Raise your arms straight overhead—keep your core tight so that your ribs don’t flare out and your back doesn’t hyperextend.

Step 2. Twist your torso to the left as you bring your left knee up and pull your arms down, as if delivering a knee strike. Crunch your abs, trying to bring your ribs and hips together.

3. Shuffle Punch

Step 1. Stand with feet together and your arms chambered at your sides, ready to throw straight punches.

Step 2. Shuffle your feet to your left and land in a deep squat with feet outside shoulder width. As you drop into the squat, punch your right arm straight out, and then shuffle to the right and punch with your left arm.

4. Squat and Reach

Step 1. Perform a squat as you did in the squat twist above, but start with your arms bent in front of you, as if you had just curled a barbell. Squat until your elbows touch your knees.

Step 2. Come out of the squat quickly so the momentum makes you come up on the balls of your feet. Reach your arms overhead while keeping your ribs pulled down and core engaged.

5. Side-To-Side Knee Drivers

Step 1. Stand with feet outside shoulder width and reach your arms overhead and slightly to the left.

Step 2. Draw your arms down while driving your right knee up and to the left, as if delivering a knee strike. Repeat on the opposite side.

6. Mountain Climber

Step 1. Get into the top of a pushup and then drive your right knee to your chest while keeping your hips level with the floor.

Step 2. Replace your right foot and raise your left knee to your chest. Continue alternating sides at a brisk pace.

7. Table Top Reach and Lift

Step 1. Sit on the floor with feet planted in front of you and hands underneath your shoulders. Brace your core.

Step 2. Push through your heels to raise your hips off the floor. Raise your left leg straight out in front of you and reach for it with your right arm. Lower your hips and repeat on the other side.

Step 3. Raise your hips into a full table-top position, tucking your pelvis under slightly and bracing your core so that your lower back doesn’t hyperextend in the top position.

Advanced HIIT Workout For Women

When you’re ready to take it up a notch, try this HIIT routine, which employs some light plyometric exercises—jumping moves that train explosive power. Not only do they get your heart rate up and challenge your muscles, but they’re fun to do. You’ll feel like an athlete again (or, if you didn’t play sports in school, for the first time—it’s never too late!)

Directions: You’ll need a small box, step, or other platform. Perform reps of each exercise in turn for 20 seconds, resting 10 seconds between sets. After you complete one round, rest about a minute (more if you need to) and then repeat for 3 to 5 rounds.

Workout duration: 12–20 min.

1. Toe Tap

Step 1. Set a box or step that’s about a foot high in front of you. Quickly raise one leg and tap the top of the box with your foot.

Step 2. Return your foot to the floor and repeat on the opposite leg. Get into a rhythm that’s like you’re running, tapping the box quickly with each foot and staying light on your feet.

2. Explosive Hop Up

Step 1. Sit on the box with feet on the floor at hip width. Raise your arms up in front of you.

Step 2. Swing your arms back as you jump off the box as high as you can. Land with soft knees and lower yourself back onto the box. Reset before you begin the next rep.

3. Hop Over

Step 1. Stand to the right side of the box and place your left foot on top of it.

Step 2. Push off the box to hop over it laterally, landing with your right foot on the box and your left foot on the floor. Immediately repeat to the right side and continue performing reps in a rhythm.

4. Quad Hop

Step 1. Stand behind the box and place your left foot on it.

Step 2. Press through your foot to hop up into the air. Swing your left arm forward as you come up to increase the height of your hop. Land softly and repeat immediately. After you’ve spent 20 seconds on your left side, rest, then switch sides, and repeat.

5. Hands-On Climber

Step 1. Place your hands on the box and get into a pushup position.

Step 2. Perform mountain climbers as described in the beginner’s workout above.

6. Feet-On Climber

Step 1. Rest your feet on the box and get into pushup position.

Step 2. Perform mountain climbers as you have above, alternating each knee to your chest, but move more methodically, being careful to replace each foot on the box before you lift the other one.

7. Single-Leg Switch

Step 1. Sit on the box and extend your right leg straight out in front of you. Reach your arms forward to help you balance.

Step 2. Stand up from the box using only your left leg and then quickly hop onto the right foot and sit back down. Now stand up on the right leg. Get into a rhythm.

HIIT Workout You Can Do At Home

HIIT doesn’t need to be done in a gym. All you need is some light dumbbells (even a pair of three-pounders will do) and a few feet of open floor space.

Directions: Perform reps of each exercise in turn for 30 seconds, resting 15 seconds between sets. After you complete one round, rest about a minute (more if you need to), and then repeat for 3 to 5 rounds. To make your glutes work harder, wrap an elastic exercise band just above your knees so that it resists your legs (optional).

Workout duration: 20–30 min.

1. In/Out Squat Jump Press

Step 1. Stand with feet close together, holding a pair of light dumbbells at your sides with elbows bent 90 degrees.

Step 2. Jump and spread your legs, landing in a deep squat at the same time you press both weights out in front of you at arm’s length. Jump back to the starting position.

2. Alternating Kickback Press

Step 1. Stand holding dumbbells at shoulder level with feet closer together.

Step 2. Extend your left leg behind you with knee straight as you press the dumbbells overhead. Return to the starting position and repeat on the opposite leg.

3. Jumping Jack Press

Step 1. Hold dumbbells at shoulder level and stand with feet close together.

Step 2. Dip your knees quickly to gather momentum, and then jump your legs to outside shoulder width as you press the weights overhead. Land with soft knees.

4. Squat Press

Step 1. Hold dumbbells at shoulder level and squat.

Step 2. As you come up, press the weights overhead.

5. Lunge Press (right leg)

Step 1. Hold dumbbells at shoulder level and step back into a staggered stance so your right leg is front. Lower your body so that your left knee nearly touches the floor and your right knee is bent 90 degrees.

Step 2. Stand straight up from the lunge position and press the weights overhead.

6. Side-To-Side Squat Front Raise

Step 1. Stand with feet together and dumbbells at your sides.

Step 2. Step out to your left side and squat as you raise the dumbbells up to shoulder level in front of you. Step back to the starting position and then repeat to the right side.

7. Lunge Press (left leg)

Perform the lunge press again but with the left leg in front.

8. No-Jump Jack

Step 1. Hold dumbbells at your sides with palms facing forward, and stand with feet together.

Step 2. Step to your right side as you raise the weights overhead in an arcing motion, as if doing a jumping jack. Repeat to the opposite side.

How To Create Your Own HIIT Workout

Once you’ve gotten the hang of HIIT, feel free to make up your own HIIT workouts to keep your training fun and challenging. Here are some guidelines to remember.

1. Choose exercises you can do in one place (more or less). Because the work and rest intervals tend to be brief, you don’t want to create a workout that has you running around your gym from station to station. Keep your equipment and setups simple.

2. Alternate really hard exercises with easier ones. If you squat with weights in one interval, you probably shouldn’t do burpees in the next one. The point of HIIT is too work hard, but not so hard that you burn yourself out early and can’t finish the workout with intensity. Another tip: play with your work-to-rest ratios. You may want to use shorter work intervals and longer rests when you’re just getting started, and add work and subtract rest as you get fitter.

3. You can make HIIT workouts with mobility exercises. If you want to spend more time opening your tight hips or stretching your hamstrings, use mobility drills like the hip-opening mountain climber and twist and sit-knee in your HIIT sessions. You can alternate them with tougher bodyweight or weight-training moves, or use mobility exercises exclusively. You may be surprised how fast mobility moves done with focus and precision can raise your heart rate.

The post Burn Belly Fat With These 3 Great HIIT Workouts For Women appeared first on Onnit Academy.

What Muscles Am I Working?

The shoulder muscles are called the deltoids (or delts, for short). They’re triangle-shaped and originate at the collarbones, acromion joints, spine, and shoulder blades, and insert onto the humerus bones. Each deltoid muscle has three heads—that is, portions of the muscle that have separate sets of muscle fibers and perform a separate, distinct function.

Front deltoid. This portion of the muscle lies on the front of the shoulder, above the pectorals. It flexes the shoulder, raising the arm in front of the body and assists the pecs (chest) and lats (back) in rotating it internally. All pressing exercises, as well as front raise movements, will emphasize the front delts.

Lateral deltoid. The middle-head of the deltoid appears on the outermost side of the shoulder, between the front and rear delts. (Interestingly, while gym rats often refer to it as the “medial delt,” this term is technically inaccurate, as it’s actually the portion of the muscle that is furthest from the midline of the body.) The lateral deltoid raises the arm out to the side when the shoulder is internally rotated. It also does this when the shoulder is externally rotated (such as when your elbows are bent 90 degrees and you move your arms apart—imagine a “stick up” position, and you’re the one getting robbed!). Lateral raises are the primary exercise for hitting the middle (“side”) delts.

Posterior deltoid. The rear delt sits on the back side of the shoulder. It helps the lats extend the shoulder, moving your arm behind you, as in a rowing motion.

Benefits Of Working Out Your Shoulders

Should you require them to, strong shoulders will do more than make you look athletic in sleeveless shirts and tops. They help you carry all kinds of heavy things (groceries, luggage, your toddler), as well as reach, throw, punch, and press things. Best of all, they can help to prevent injury in any sports you play, even if they’re just weekend warrior activities like golf or softball. The shoulder joints are highly mobile, but as a consequence, are some of the most unstable joints in the body. Strong detloids help to hold them in position, and allow the the shoulders to absorb force more safely.

According to a 2013 study, since the year 2000, serious shoulder injuries have increased by five times among youth baseball and softball players. Strength training the shoulders is one of the best preventive measures to reduce injury risk.

The Best Shoulder-Strengthening Exercises

The following are my picks for the best shoulder moves for women.

#1 Lateral Raise

You know these already. There may be no better exercise for hitting the lateral head of the deltoid—the middle part that really gives your shoulders some width when looking at them from the front. If you feel a little pinch in your shoulders doing these, try bending your hips a bit so your torso leans forward. This should alleviate some pressure on the joints. Another tip: don’t squeeze the dumbbell handles too hard. Think of your hands as merely hooks to hold the weight. That way, your deltoids will take on more of the load (it won’t be dispersed to your hands and forearms).

Dumbbell lateral raises are tried and true, but you can also perform the lateral raise motion one arm at a time using a barbell in a landmine unit. In this instance, you lift the bar as if it were a long lever, which offers a number of benefits. For one thing, the movement becomes more strict—you can’t really get sloppy and swing the weight up like you might have a tendency to do with dumbbells. For another, you get to work the deltoids in three planes of motion in the same exercise. Most shoulder moves have you lifting weights either out to the sides or overhead, but a landmine lateral raise has a bar path that goes forward and rotates to the side—so it works all the deltoid musculature while still isolating the stress of the exercise to the shoulder. For more on this movement, see The Best Full-Gym Shoulder Workout For Women below.

#2 Landmine Press

There’s nothing wrong with pressing a barbell overhead, but some people find that it can irritate their shoulders, wrists, and elbows. Performing the same motion with a barbell in a landmine allows you to use a neutral grip, which lets your humerus bone glide through your shoulder joints more smoothly (there’s less risk of impingement). The press is also done on an arc, a more natural movement that strengthens the deltoids with less stress on the joints, and, in some cases, may even give you greater range of motion.

Landmine presses are great for getting your shoulder blades to move when you press, which doesn’t happen when you press off a bench or with some machines. Shoulder blade movement is important for any athletic activity you do (throwing, punching, etc.) You can do landmine presses with both arms, one arm at a time, standing up, or, as we show above and in the Full-Gym Shoulder Workout, in a half-kneeling position, which is good for learning the exercise, training your core, and stretching out your hip flexors to boot.

#3 Band Pull-Apart

You’ve heard the expression that too much of anything is not good for you, and that certainly applies to most exercises—but it isn’t so with the band pull-apart. It works the rear delts as well as the upper back, and since these areas are a weak point in virtually everyone, and pull-aparts aren’t stressful to any joints, you can pretty much do them as much as you want. The more total reps you do, the better your posture will become, and the more you’ll fill out the back of your shoulders (which probably look somewhat lopsided, as most of us inadvertently do much more work for the front delts than we do for the rear).

Pull-aparts are also easy to progress and regress. Choke up on the band more to increase the difficulty, and widen your grip to make it easier. You can even do both in the same set, starting with a lot of band tension and then reducing it as you fatigue to keep pumping out reps. As you only need a band to perform them, the pull-apart is easily done at home, so it appears in our At-Home Workout below.

#4 Rear-Delt Fly

These work similarly to the pull-apart, but can be done with dumbbells, cables, or even gymnastics rings. To really emphasize the rear delts, do them with your upper back rounded and your chest supported on a bench—don’t let your shoulder blades pinch together as you raise the weights; just lift with the shoulders and stop short of 90 degrees. To hit the rear delts and upper back together, lift all the way to 90 degrees and squeeze your back at the top (as shown above). Variations of the rear-delt fly appear in every workout to ensure balanced shoulder development.

How to Stretch Out Before Training Your Shoulders

Onnit Durability Coach Natalie Higby (@nat.trill.fit on Instagram) offers these two mobility drills to increase range of motion and stability in your shoulders and upper back.

The Best Bodyweight Shoulder Workout For Women

Pressing exercises are most people’s main go-to for shoulder training, but pushup variations work the deltoids hard as well. Change the angles you push at, and you can hit every corner of the delts. Another benefit of pushups is that they’re a closed-chain exercise. Because your hands are fixed to the ground when you do pushup exercises, you get greater overall muscle activation. Every rep not only works the shoulders, but your core as well, since it must fire to stabilize your bodyweight during the movement. The following routine requires only a floor and a wall to complete.

Directions
The workout is made up of 2 circuits. To perform a circuit, do one set for each exercise in the group, resting briefly between each, and then rest a minute (or more if needed) after you’ve completed the last exercise in the group. Repeat for the prescribed number of sets, and then go on to the next circuit.

After you’ve done both circuits, do the wall walkup as the last exercise.

Circuit #1

1. Plank Shoulder Tap

Sets: 3  Reps: 16–20

Step 1. Get into pushup position—hands under your shoulders and legs extended behind you. Tuck your pelvis slightly so that it’s perpendicular to the floor and brace your abs.

Step 2. Holding the position, alternate reaching one hand up to tap the opposite shoulder. Each tap is one rep.

2. Pike Pushup

Sets: 3  Reps: 10

Step 1. Get into pushup position and bend your hips, sending your butt up in the air as high as possible. Spread your fingers wide and push into the floor to activate your shoulders.

Step 2. Lower your head toward the floor until the top of it touches down gently. Tuck your elbows toward your sides as you lower. Press your body back up.

3. Superman Y-Raise

Sets: 3  Reps: 12

Step 1. Lie facedown on the floor and extend your arms in front of you to form a Y shape with thumbs pointing up.

Step 2. Raise your chest and legs off the floor, contracting your lower back and driving your shoulder blades down and together as you lift your arms up. Hold for a moment, and then return to the floor.

Circuit #2

1. Bear Pushup

Sets: 4  Reps: 8–10

Step 1. Get into pushup position, and then bend your knees and push your hips back so that your butt is close to your heels (you’ll look like a bear stretching its back).

Step 2. Push yourself forward again and lower into the bottom position of a pushup.

Step 3. Push yourself back up and into the bear position again.

2. Superman T-Raise

Sets: 4  Reps: 12

Step 1. Lie on the floor face down and extend your arms out 90 degrees to your sides.

Step 2. Raise your torso off the floor while simultaneously lifting your legs. Hold for a moment, and then return to the floor.

Finisher

Wall Walkup

Sets: 4  Reps: 10

Step 1. Get into pushup position with your feet touching a wall behind you. Tuck your tailbone slightly so that your pelvis is perpendicular to the floor and brace your abs.

Step 2. Begin walking your feet up the wall behind you as you push your body backward. Go as far up the wall as you can while keeping your core tight—don’t let your lower back overextend. Walk your hands forward again to return your body to the floor. Go slowly and control the movement. Each trip up the wall and back is one rep.

If this feels too easy, add a handstand pushup at the top position, when your torso is nearly vertical against the wall.

The Best At-Home Shoulder Workout For Women

This routine works whether you have a well-equipped home gym or are visiting your geat Aunt Tilly and only have access to two rusty, pink dumbbells she’s been using as a doorstop in the guest room. You’ll need to get some elastic exercise bands (if you don’t travel with them already, start!), but the weighted exercises don’t need much load to be effective. If you’re stuck with really light weights, just perform your reps more slowly, and really focus on making your form perfect. You can also shorten your rest periods between exercises and circuits to increase the intensity.

Directions

The workout is made up of 3 circuits. To perform a circuit, do one set for each exercise in the group, resting briefly between each, and then rest a minute (or more if needed) after you’ve completed the last exercise in the group. Repeat for the prescribed number of sets, and then go on to the next circuit.

Circuit #1

1. Banded Face Pull

Sets: 3  Reps: 10

Step 1. Attach an elastic exercise band to a sturdy object at about face level. Grasp the loop end with both hands and step back to put tension on the band. Bend your knees slightly to help you keep balance, and maintain an upright torso.

Step 2. Pull the band toward you until your upper back is fully contracted, and then control its return as you extend your arms.

2. Band Pull-Apart

Sets: 3  Reps: 10

Step 1. Hold a band with hands shoulder-width apart. Extend your arms in front of you. Draw your shoulder blades together and downward (think: “proud chest”).

Step 2. Extend your arms out to your sides, pulling the band apart.

Circuit #2

1. Overhead Press

Sets: 4  Reps: 10

Step 1. Hold a barbell with hands shoulder-width apart. You can take the bar off a rack, or, if you don’t have one, simply pick the bar up off the floor and clean it to shoulder level. Stand with feet shoulder-width apart and tuck your tailbone slightly so that your pelvis is parallel to the floor. Draw your ribs down and brace your core.

Step 2. Press the bar overhead, pushing your head forward as the bar clears it so that the bar ends up just behind your head in the lockout position.

Note: am empty barbell may be enough load for you, especially if it’s an Olympic bar (45 pounds), but any type of barbell is OK. If you don’t have a barbell at home, perform the same movement with two dumbbells.

2. Bottoms-Up Press

Sets: 4  Reps: 10

Step 1. Hold a light kettlebell in each hand by its handle and clean them up to shoulder level so they’re balancing upside down. (You’ll have to squeeze the handles hard to keep them balanced.) Stand with feet shoulder-width apart and tuck your tailbone slightly so that your pelvis is parallel to the floor. Draw your ribs down and brace your core.

Step 2. Press the weights overhead to lockout, and then lower them with control back to your shoulders.

3. YTL

Sets: 4  Reps: 10 (each letter)

Step 1. Hold small weight plates or very light dumbbells (3 pounds is good) and lie chest-down on a bench. Extend your arms toward the floor.

Step 2. Draw your shoulder blades down and together as you raise your arms up to form a Y shape, level with the floor. Repeat for reps.

Step 3. Raise your arms out 90 degrees to form a T shape. Repeat for reps.

Step 4. Bend your elbows 90 degrees and draw your shoulders down and back, rowing the weights to your sides. Rotate your forearms to face forward (your arms will form an L shape). Repeat for reps.

Circuit #3

1. Lateral Raise

Sets: 3  Reps: 10–12

Step 1. Hold a dumbbell in each hand and stand with feet shoulder-width apart. Bend your hips back slightly while keeping a long spine from your head to your hips.

Step 2. Keeping a slight bend in your elbows, raise your arms out 90 degrees to your sides.

2. 3-Way Shoulder Raise

Sets: 3  Reps: 8–10

Step 1. Hold a dumbbell in each hand and stand with feet shoulder-width apart. Raise the weights out 90 degrees to your sides (a normal lateral raise).

Step 2. From the top of the lateral raise, rotate your arms to face forward (as in a front raise).

Step 3. Raise your arms straight overhead (as in the top of an overhead press).

Step 4. Reverse the entire movement, lowering your arms back in front of you, then reaching out to your sides, and then lowering them to your sides. That’s one rep.

3. Dumbbell Rear-Delt Fly

Sets: 3  Reps: 10

Step 1. Hold a dumbbell in each hand and stand with feet shoulder-width apart. Bend your hips back—while keeping a long spine from your head to your pelvis—until your torso is about parallel to the floor.

Step 2. Draw your shoulder blades back together and downward as you raise the dumbbells out 90 degrees.

The Best Full-Gym Shoulder Workout For Women

If you have access to a fully-stocked gym, you have the greatest number of options at your disposal for the best possible workout. This includes a landmine unit, which will allow you to turn the good, old-fashioned barbell into a more sophisticated piece of exercise equipment with a variety of great uses. (If your gym doesn’t have a landmine, fear not—a corner in the room will work too).

Using the barbell with a landmine will make the lateral raise—a classic dumbbell move—into a three-dimensional exercise that will hit your deltoids in a brand new way, while reducing strain on the shoulder joints. The landmine also makes for more joint-friendly pressing. To that end, I’ll also have you using a power rack—another piece of equipment you’ll likely only be able to access in a gym. Doing barbell overhead presses against the support beams of the rack mimics a Smith machine press, but you still have to control the bar path. This gives you the best of both worlds: the stable, isolated shoulder hit you’d get from machine training, plus the muscle activation and strength component of free weights.

Directions
The workout is made up of 3 circuits. To perform a circuit, do one set for each exercise in the group, resting briefly between each, and then rest a minute (or more if needed) after you’ve completed the last exercise in the group. Repeat for the prescribed number of sets, and then go on to the next circuit.

Circuit #1

1. Landmine Raise

Sets: 3  Reps: 8–10 (each side)

Step 1. Set up a barbell in a landmine unit, or wedge one end into the corner of a wall. Grasp the very end of the sleeve (where you load the weight plates) and stand with feet shoulder-width apart with the end of the bar in front of your hips.

Step 2. Raise your arm up 90 degrees as you would in a normal lateral raise. Note that you’ll probably only be able to use the empty bar or very light weight. Don’t try to go heavy.

2. Half-Kneeling One-Arm Landmine Press

Sets: 3  Reps: 10 (each side)

Step 1. Stand in front of the barbell in a landmine unit, and get into a lunge position with your right leg in front. Lower your body so you rest on one knee in front of the bar, and pick it up to shoulder level with your left hand. Tuck your tailbone slightly so that your pelvis is parallel to the floor and brace your abs. Draw your shoulder blades back together and downward (think: “proud chest”).

Step 2. Press the bar overhead in a semi-circular motion. Think “around the world.” Maintain a tight core and your upright body position and keep your balance.

Circuit #2

1. Scrape-The-Rack Press

Sets: 3  Reps: 10

Step 1. Set a barbell up in a power rack at about face level. Stand with legs staggered and feet shoulder-width apart. Grasp the bar with hands shoulder-width, wrists straight, and elbows pointing down. Draw your shoulder blades down and together and tuck your tailbone slightly so that your pelvis is parallel to the floor. Brace your abs.

Step 2. Press the bar out of the rack and overhead while scraping it against the support beams. You want there to be friction, so push the bar forward as well as overhead. Lower it down the same way.

2. 3-Way Shoulder Raise

Sets: 3  Reps: 10

Step 1. Hold a dumbbell in each hand and stand with feet shoulder-width apart. Raise the weights out 90 degrees to your sides (a normal lateral raise).

Step 2. From the top of the lateral raise, rotate your arms to face forward (as in a front raise).

Step 3. Raise your arms straight overhead (as in the top of an overhead press).

Step 4. Reverse the entire movement, lowering your arms back in front of you, then reaching out to your sides, and then lowering them to your sides. That’s one rep.

3. YTL

Sets: 3  Reps: 8 (each letter)

Step 1. Hold small weight plates or very light dumbbells (3 pounds is good) and lie chest-down on a bench. Extend your arms toward the floor.

Step 2. Draw your shoulder blades down and together as you raise your arms up to form a Y shape, level with the floor. Repeat for reps.

Step 3. Raise your arms out 90 degrees to form a T shape. Repeat for reps.

Step 4. Bend your elbows 90 degrees and draw your shoulders down and back, rowing the weights to your sides. Rotate your forearms to face forward (your arms will form an L shape). Repeat for reps.

Circuit #3

1. Dual-Cable Rear Delt Fly

Sets: 4  Reps: 12

Step 1. Cross your arms in front of you and grasp the ends of the cables on two facing cable stations. Step away from the machines to put tension on the cables.

Step 2. Draw your arms out 90 degrees to your sides, squeezing your shoulder blades together at the end of the range of motion.

2. Cable Rope Front Shoulder Raise

Sets: 4  Reps: 10–12

Step 1. Attach a rope handle to the low pulley of a cable station and straddle it with feet shoulder-width apart. Grasp an end of the rope in each hand.

Step 2. Raise the handle in front of you with arms extended. Go up to shoulder level, and then lower back under control.

The post The Best Shoulder Exercises and Workouts For Women appeared first on Onnit Academy.

It’s not just guys who want wider backs. Ladies benefit from broadening their lats because they make the waist look smaller by comparison. Meanwhile, a more defined upper back also looks great in a halter top, razorback tank, or backless dress, and a strong lower back helps you pull off a keyhole dress or crop top. And those are just the aesthetic benefits. Stronger back muscles are a must for good posture and injury prevention. Since most people (both women and men) focus on muscles they can see in the mirror, it’s the ones on the back side of the body that need the most attention, and must be built up for a balanced look.

Strengthen and Tone Your Back with These Workouts

The following are my favorite workouts for targeting every major component of the back musculature. Most of them are doable with only minimal equipment, but I’ve also included routines that are specially designed for a small home gym or a few pairs of light dumbbells.

Pre-Workout Back Stretches

Every workout should begin with a mobility warmup that prepares your joints, tissues, and nervous system for the kind of training you’re about to do. Onnit Durability Coach Cristian Plascencia (@cristian_thedurableathlete) offers the following movements for prepping the back and shoulders for strong pulling.

The Full Back Workout for Women

This routine works the entire back, from the muscles around the shoulder blades to the lats (the big muscles on the sides of your back) and spinal erectors (the ones that start at your lower back and run up the center).

Many people have trouble feeling their back muscles when doing exercises like pulldowns and rows. They feel the work more in their arms than in the back, and so they never fully activate the target muscles. This is why I’m starting you off with scap pullups. You simply hang from a pullup bar and draw your shoulder blades down to raise your body up. They don’t look like much—you’ll only move a few inches—but they’ll help you connect your mind to your muscles and feel your back working. This should help you focus on the right muscles during the rest of the workout. Note: don’t worry if you’re not strong enough to do a full pullup—you only have to pull with your back muscles on a scap pullup. Your elbows don’t bend.

Directions

The exercises are grouped and marked with letters. Do one set of 1A, then one set of 1B, and then 1C. Rest 60 seconds, and repeat for 3 total rounds. Perform the remaining groups of exercises in the same fashion. For the last two exercises, 4 and 5, perform only one set of each, resting 15 seconds after 4.

1A Scap Pullup

Reps: 6–8R

Step 1. Hang from a pullup bar with hands outside shoulder width.

Step 2. Draw your shoulder blades down and together to raise your body up. The range of motion will only be a few inches. Hold the top position a moment.

1B Band Face Pull

Reps: 12

Step 1. Attach an elastic exercise band to a sturdy object at about chest height. Grasp the loop with both hands a few inches apart and stand back so that your arms extend in front of you and there’s tension on the band.

Step 2. Draw your shoulder blades back together and downward as you pull the band to neck level, flaring your elbows out to your sides. Pause for a moment and then extend your arms again.

1C Suspension Row

Reps: 12

Step 1. Set the handles of a suspension trainer to about hip level. Grasp the handles and hang from them with arms straight. Draw your shoulder blades together and downward (“proud chest”). Your body should form a straight line from your head to your feet. Brace your core.

Step 2. Row your body up to the handles, contracting your back fully.

2A Seated Cable Row

Reps: 12

Step 1. Attach a V-grip handle to a seated cable row station and sit tall on the bench with knees bent.

Step 2. Row the handle to your sternum, drawing your shoulders back together and downward as you pull. Stay upright; don’t lean back.

2B Pilates Double Kick

Reps: 10

Step 1. Lie facedown on the floor and turn your head to rest on your right cheek. Bring your hands behind your back to rest one on top of the other. Draw your elbows out wide and down to the floor. Squeeze your legs together.Bend your knees to bring your heels to your butt—“kick” it twice—and then lower your legs to the floor again.

Step 2. Take a deep breath into your belly. Extend your arms behind you, toward the floor, and raise your torso off the floor while looking in front of you. Hold for a moment, and then turn your head to the opposite side, bend your elbows, and lower back down to rest on the other cheek. The next rep begins with another kick of the feet.

2C Posture Band Hold

Reps: Hold for 20–30 seconds

Step 1. Sit on the floor with legs extended and wrap a band around the bottom of your feet. Hold a loop of the band in each hand and sit upright with your shoulders down and back (think: “proud chest”). Engage your core.

Step 2. Row the band to your belly and hold the position.

3A Bent-Over Dumbbell Row

Reps: 15

Step 1. Hold a pair of dumbbells and, keeping a long spine from your head to your hips, bend your hips back until your torso is about 45 degrees to the floor.

Step 2. Draw your shoulder blades together and downward as you row the weights to your sides.

3B Renegade Row

Reps: 6–8 (each side)

Step 1. Get into a pushup position, resting your hands on a pair of dumbbells. Take a deep breath into your belly and brace your core.

Step 2. Lean your weight to your right side, pushing that hand into the floor. Your left side will feel lighter. Now row the left-hand dumbbell to your side, but avoid twisting your hips or shoulders. Lower the weight and repeat on the other side.

3C Pilates Dart

Reps: 4

Step 1. Lie facedown on the floor with your arms at your sides. Lengthen your neck and tuck your tailbone under so that your pelvis is perpendicular to the floor. You can rest your forehead on a towel. Inhale into your belly and brace your core.

Step 2. Extend your back to raise your head off the floor. Tuck your chin. Drive your shoulder blades back and down, and extend your arms as you rise, raising them slightly off the floor and turning your palms to face down. You should look like a dart flying toward its target. Exhale and lower back to the starting position.

3D Dancer Half Lift

Reps: 10

Step 1. Lie facedown on the floor, resting your head on the back of your hands. Tuck your tailbone under slightly so that your pelvis is perpendicular to the floor and brace your core.

Step 2. Take a deep breath into your belly and extend your back to raise your torso and hands off the floor.

Step 3. Extend your arms out and away from your sides, rotating your wrists so that your thumbs face behind you.

Step 4. Continue reaching back with your arms until they’re at your sides, palms facing the floor. That’s one rep.

4 Ballistic Row

Reps: Perform reps for 60 seconds

Step 1. Hold a dumbbell (or kettlebell, as shown here) in one hand. Bend your hips back while keeping a long spine from your head to your hips. You can raise your free arm out to the side to help you keep your shoulders parallel to the floor.

Step 2. Explosively row the weight to your side and then let it go, catching it with the opposite hand in mid air. Lower the weight under control, and then row it explosively and catch it with the opposite hand again. Work for 60 seconds and then rest 15 seconds.

5 Swimmer

Reps: Perform reps for 60 seconds

Step 1. Lie facedown on the floor and extend your arms and legs. Take a deep breath into your belly and brace your core.

Step 2. Raise your left arm and right leg. Lower them as you raise your right arm and left leg. Continue fluttering your legs and arms as if swimming. Work for 60 seconds.

Upper-Back Workout For Women

Most women don’t want big, bulky traps like a wrestler. But a little extra muscle and definition in the upper back goes a long way toward building overall body strength, and making an off-the-shoulder top look great on you. This workout targets the traps, rhomboids, and rear delts—no “bro” exercises like shrugs necessary.

Directions

The exercises are grouped and marked with letters. Do one set of 1A, then one set of 1B, and then 1C. Rest 60 seconds, and repeat for 3 total rounds. Perform the remaining groups of exercises in the same fashion.

1A Negative Pullup

Reps: 6–8

Step 1. Stand on a box or step so you can reach the pullup bar. Grasp the bar with hands just outside shoulder width (or use the neutral-grip handles if your bar has them). Jump up so your chin is over the bar and hold yourself there.

Step 2. Lower your body under control until you’re at a dead hang. (Aim for 3–5 seconds.) Jump back up to begin the next rep. If that’s too hard, perform only one rep, but lower yourself as slowly as you can.

1B Pilates Foam Roller Pull

Reps: 10

Step 1. Lie facedown on the floor and extend your arms in front of you, resting them on a foam roller. Point your thumbs to the ceiling. Take a deep breath into your belly and brace your core.

Step 2. Draw your shoulder blades down and together and maintain the position as you exhale, raise your torso off the floor, and drive your forearms into the roller. The movement will roll the foam toward you a few inches. Reverse the movement to return to the starting position.

1C Suspension Row

Reps: 12

Step 1. Set the handles of a suspension trainer to about hip level. Grasp the handles and hang from them with arms straight. Draw your shoulder blades together and downward (“proud chest”). Your body should form a straight line from your head to your feet. Brace your core.

Step 2. Row your body up to the handles, contracting your back fully.

2A Rear-Delt Flye

Reps: 12

Step 1. Hold a pair of dumbbells and, keeping a long spine from your head to your hips, bend your hips back so your torso is at 45 degrees to the floor.

Step 2. Raise your arms out 90 degrees, drawing your shoulders back and downward.

2B Seal Row

Reps: 12

Step 1. Lie chest down on a bench and hold a dumbbell in each hand.

Step 2. Take a deep breath into your belly and brace your core. Raise your torso as you row the weights to your sides. Hold the top position a moment.

2C Pilates Upper Back Lift

1Reps: 10

Step 1. Lie facedown on the floor (you can use a rolled up towel to cushion your forehead). Rest your arms away from your sides with elbows bent and palms flat.

Step 2. Draw your shoulder blades together and downward as you raise your arms off the floor until your feel your upper back contract fully. Hold for a moment.

3A Wide-Grip Cable Row

Reps: 15

Step 1. Attach a long lat bar to a seated cable row station and sit tall on the bench with knees bent. Your grip should be outside shoulder width.

Step 2. Row the bar to your sternum, drawing your shoulders back together and downward as you pull. Stay upright; don’t lean back.

3B Cable External Rotation

Reps: 12 (each side)

Step 1. Attach a D-handle to the cable of a pulley station. Set the pulley at about elbow height. Stand far enough away from the station so that the tension of the cable pulls your forearm gently in front of your body.

Step 2. Keeping your arm at your side, rotate your forearm outward until your knuckles point behind you.

Lower-Back Workout for Women

Virtually everyone deals with lower-back pain at one time or another—either because the person doesn’t lift at all, or because of the way that person lifts (i.e., bad form, like rounding your back on a stiff-legged deadlift, mountain climber, etc.). This routine strengthens the lower back with joint-friendly exercises that will help to alleviate pain and prevent any more of it. I borrow a lot of moves from Pilates here because they’re safe to perform and help the back feel better while you’re doing them.

Directions

The exercises are grouped and marked with letters. Do one set of 1A, then one set of 1B, and then 1C. Rest 60 seconds, and repeat for 3 total rounds. For 2A–2D, perform each exercise for 30 seconds and rest 10 seconds between moves. For the windshield wiper, just do 3 sets for the one move by itself.

1A Back Extension

Reps: 12

Step 1. Set the pad of a back extension bench so that, when you lie on it, the top is at the crease of your hips. Set up on the bench and secure your feet behind the ankle pads. Keeping a long spine from your head to your hips, bend at the hips and lower your torso until your body is bent 90 degrees.

Step 2. Squeeze your glutes and extend your hips until your body forms a straight line. Do not hyperextend your back to come up any higher.

1B Superman

Reps: 12

Step 1. Lie on the floor facedown and extend your arms in front of you.

Step 2. Brace your core. Raise your torso and legs off the floor as high as you can while reaching forward with your arms and back with your legs. Hold the top position for a moment.

1C Pilates Flat Back Reach

Reps: 12

Step 1. Keeping a long spine from your head to your hips, bend your hips back until your torso is parallel to the floor and reach your arms out wide. Twist your torso as far as you can to the right, keeping your arms spread as wide as possible.

Step 2. Twist as far as you can to the left. Keep your spine long with your lower back neutral. That’s one rep.

2A Swimmer

Reps: Work for 30 sec.

Step 1. Lie facedown on the floor and extend your arms and legs. Take a deep breath into your belly and brace your core.

Step 2. Raise your left arm and right leg. Lower them as you raise your right arm and left leg. Continue fluttering your legs and arms as if swimming.

2B Pilates Double Kick

Reps: Work for 30 sec.

Step 1. Lie facedown on the floor and turn your head to rest on your right cheek. Bring your hands behind your back to rest one on top of the other. Draw your elbows out wide and down to the floor. Squeeze your legs together.Bend your knees to bring your heels to your butt—“kick” it twice—and then lower your legs to the floor again.

Step 2. Take a deep breath into your belly. Extend your arms behind you, toward the floor, and raise your torso off the floor while looking in front of you. Hold for a moment, and then turn your head to the opposite side, bend your elbows, and lower back down to rest on the other cheek. The next rep begins with another kick of the feet.

2C Swimming Superman

Reps: Work for 30 sec.

Step 1. Lie facedown on the floor with arms and legs extended. Tuck your tailbone slightly so that your pelvis is perpendicular to the floor. Take a deep breath into your belly and brace your core.

Step 2. Raise your torso off the floor and spread your arms out wide and then behind you—as if performing a breast stroke—until your palms touch your legs.

2D Slow Bridge

Reps: Work for 30 sec.

Step 1. Lie on your back on the floor and bend your knees so your heels are close to your butt. You’re your tailbone under and take a deep breath into your belly. Brace your core.

Step 2. Drive through your heels to raise your butt in the air. Avoid hyperextending your lower back. Lower back to the floor HOW SLOWLY?

3 Windshield Wiper

Sets: 3  Reps: 8 (each side)

Step 1. Lie on your back on the floor and extend your arms out 90 degrees to your sides. Bend your hips 90 degrees and raise your legs straight up in the air. Take a deep breath into your belly and brace your core.

Step 2. Twist your hips to the left, lowering your legs as far as you can toward the floor. Raise them back up and to the other side. That’s one rep.

Dumbbell Back Workout for Women

Whether I’m working out in a small hotel gym or in my aunt’s garage with her little pink weights, dumbbells are my secret weapon. You don’t need more than a pair or two to get in a great session. Take this routine on the road with you.

Directions

The exercises are grouped and marked with letters. Do one set of 1A, then one set of 1B, and then 1C. Rest 60 seconds, and repeat for 3 total rounds. Perform the remaining groups of exercises in the same fashion.

If you’re limited to very light weights, simply perform your reps more slowly, extending the time your muscles spend under tension. If you have them, a pair of five-pounders, 15s, and 25s would work great here.

1A Overhand Bent-Over Row

Reps: 12

Step 1. Hold a pair of dumbbells and, keeping a long spine from your head to your hips, bend your hips back until your torso is about 45 degrees to the floor.

Step 2. Draw your shoulder blades together and downward as you row the weights to your sides.

1B One-Arm Bent-Over Row

Reps: 10 (each side)

Step 1. Hold a dumbbell in one hand. Bend your hips back while keeping a long spine from your head to your hips. Rest your forearm on your lead leg to help brace you.

Step 2. Row the weight to your side.

1C Alternating Row

Reps: 12 (each side)

Perform as you did the bent-over row but alternate arms. Row your left and lower down, and then your right. Avoid twisting.

2A Pilates Upper-Back Lift

Reps: 12

Step 1. Lie facedown on the floor (you can use a rolled up towel to cushion your forehead). Rest your arms away from your sides with elbows bent and palms flat.

Step 2. Draw your shoulder blades together and downward as you raise your arms off the floor until your feel your upper back contract fully. Hold for a moment.

2B Alternating Bear Row

Reps: 6 (each)

Step 1. Hold a dumbbell in each hand and get on all fours on the floor. Press your hands into the dumbbells and drive your toes into the floor to raise your knees about an inch. Brace your core. Your head, spine, and pelvis should form a long line.

Step 2. Row one dumbbell to your side, replace it, and then row the other. Avoid twisting in either direction and keep your core tight.

2C Renegade Row

Reps: 6 (each side)

Step 1. Get into a pushup position, resting your hands on a pair of dumbbells. Take a deep breath into your belly and brace your core.

Step 2. Lean your weight to your right side, pushing that hand into the floor. Your left side will feel lighter. Now row the left-hand dumbbell to your side, but avoid twisting your hips or shoulders. Lower the weight and repeat on the other side.

3A Bent-Over Twisting Row

Reps: 12

Step 1. Hold a dumbbell in each hand and, keeping a long spine from your head to your hips, bend your hips back until your torso is nearly parallel to the floor.

Step 2. Row the weights to your sides, twisting your wrists outward as you pull so that your palms face up at the top of the movement.

3B Swimmer

Reps: 16

Step 1. Lie facedown on the floor and extend your arms and legs. Take a deep breath into your belly and brace your core.

Step 2. Raise your left arm and right leg. Lower them as you raise your right arm and left leg. Continue fluttering your legs and arms as if swimming.

3C Swimming Superman

Reps: 10

Step 1. Lie facedown on the floor with your hands at your sides. Tuck your tailbone so that your pelvis is perpendicular to the floor and brace your core. Take a deep breath into your belly and extend your back to raise your torso off the floor while reaching out 90 degrees with your arms.

Step 2. Keep your torso up as you reach behind you with your arms. Lower yourself back to the floor to complete the rep.

At-Home Back Workout

Back is a muscle group that people tend to use a lot of machines to work. Cable pulleys give you a variety of ways to keep tension on the muscles in positions where there normally wouldn’t be much, such as at the bottom of a row. But bands are a good substitute for cables, and are much easier to store in a home gym. Meanwhile, old-fashioned dumbbell rows consistently come up on trainers’ lists of the best back exercises, because they work the back and core simultaneously. Both kinds of exercises form the foundation of this workout.

Directions

The exercises are grouped and marked with letters. Do one set of 1A, then one set of 1B, and then 1C. Rest 60 seconds, and repeat for 3 total rounds. Perform the remaining groups of exercises in the same fashion. To end the workout, do one set of the Pilates double kick by itself, performing reps for 60 seconds (or until failure).

1A Single-Arm Deep Bent-Over Row

Reps: 10 (each side)

Step 1. Grasp a light dumbbell in your left hand and take a long stride forward with your right leg. Keeping a long spine from your head to your hips, bend your torso forward until it’s about 45 degrees to the floor. Brace your torso by driving your right forearm into your right leg.

Step 2. Row the weight to your hip. Avoid twisting your shoulders or hips. Complete your reps on that side and then switch sides.

1B Bent-Over Twisting Dumbbell Row

Sets: 15

Step 1. Hold a dumbbell in each hand and, keeping a long spine from your head to your hips, bend your hips back until your torso is nearly parallel to the floor.

Step 2. Row the weights to your sides, twisting your wrists outward as you pull so that your palms face up at the top of the movement.

1C Pilates Foam-Roller Pull

Sets: 12

Step 1. Lie facedown on the floor and extend your arms in front of you, resting them on a foam roller. Point your thumbs to the ceiling. Take a deep breath into your belly and brace your core.

Step 2. Draw your shoulder blades down and together and maintain the position as you exhale, raise your torso off the floor, and drive your forearms into the roller. The movement will roll the foam toward you a few inches.

2A Alternating Bear Row

Reps: 6 (each side)

Step 1. Hold a dumbbell in each hand and get on all fours on the floor. Press your hands into the dumbbells and drive your toes into the floor to raise your knees about an inch. Brace your core. Your head, spine, and pelvis should form a long line.

Step 2. Row one dumbbell to your side, replace it, and then row the other. Avoid twisting in either direction and keep your core tight.

2B Bird Dog

Reps: 10 (each side)

Step 1. Get on all fours and tuck your tailbone so that your pelvis is perpendicular to the floor. Brace your core.

Step 2. Simultaneously extend your right arm and left leg. Avoid twisting in any direction. Return to all fours and repeat on the opposite side.

2C Swimmer

Reps: 10 (each side)

Step 1. Lie facedown on the floor and extend your arms and legs. Take a deep breath into your belly and brace your core.

Step 2. Raise your left arm and right leg. Lower them as you raise your right arm and left leg. Continue fluttering your legs and arms as if swimming.

3A Band Row

Reps: 10 (hold the last one)

Step 1. Sit on the floor and wrap a band around both feet and grasp the loop ends with both hands. Sit tall and upright.

Step 2. Row the band to your sides. Hold your last rep for 10–20 seconds.

3B Single-Arm Band Row

Reps: 10 (each side)

Step 1. Sit on the floor and wrap a band around your left foot. Extend your legs in front of you and sit tall. Draw your shoulder blades together and downward (“proud chest”).

Step 2. Row the band to your side. Complete your reps on that side and then switch sides.

3C Superman

Reps: 12

Step 1. Lie on the floor facedown and extend your arms in front of you.

Step 2. Brace your core. Raise your torso and legs off the floor as high as you can while reaching forward with your arms and back with your legs. Hold the top position for a moment.

4 Pilates Double Kick

Reps: Work for 60 sec.

Step 1. Lie facedown on the floor and turn your head to rest on your right cheek. Bring your hands behind your back to rest one on top of the other. Draw your elbows out wide and down to the floor. Squeeze your legs together.Bend your knees to bring your heels to your butt—“kick” it twice—and then lower your legs to the floor again.

Step 2. Take a deep breath into your belly. Extend your arms behind you, toward the floor, and raise your torso off the floor while looking in front of you. Hold for a moment, and then turn your head to the opposite side, bend your elbows, and lower back down to rest on the other cheek. The next rep begins with another kick of the feet.

The post Strengthen And Tone Your Back With These Workouts appeared first on Onnit Academy.