We made this workout fun and interesting by targeting the muscles of the body that we cannot see….hence the name, “back of the body workout”.
Supermans: targets the erector spinae or lower back muscles.
Cobra Flaptaps: Rhomboids, deltoids, trapezius muscles, lower back, hamstrings.
Crab Walks: Targets deltoids, triceps and upper back muscles such as the traps and rhomboids. Also great for legs and glutes!
Good Mornings: Stregnthens the lower back and builds the hamstrings.
Curtsy Lunge: HOLY Glute! Also shapes the outer quad giving the leg great definition and shape.
Windmills: Targets the abs especially the obliques and lower back muscles.
Split Squats: Targets the hips and legs with the primary focus on the quads. The core is activated because you are balancing throughout the entire movement….added bonus!
Dips: Targets the tricep muscles and the pectoralis major. (So when you wave, your underarm doesn’t wave back)
Donkey Kicks: Glutes and lower back muscles.
Hip Bridges: Known primarily to strengthen the glutes but is also a great lower back exercise. Great move to build strength without a heavy load!
Single Leg Butt Lift: Glute exercise. Also hits quads, hip stabilizers, and lower back. Amazing exercise to regain symmetry from right to left. See if you have a weaker leg by trying a few of these. Make sure to contract the muscles of the straight leg and focus on tightening that glute muscle as hard as the glute muscle of the bent knee leg.
We challenge you to try this effective fitness video that targets the muscles in the back of the body. Make sure to rest between workouts and to let the muscles heal before going after them again. Rest is just as important as the effort and work put in to get results.