Moves that bring sexy back
By Gregory Joujon-Roche
Think of some of the sexiest celebrity shots you’ve seen recently: Jessica Biel or Beyonce on the red carpet, Josh Holloway on “Lost,” Matthew McConaughey pretty much anywhere. What do they all have in common besides pretty faces? Sexy backs.
At the gym, it’s easy to obsess over what’s in front of us in the mirror – the arms, abs, hips or thighs. But aside from the butt, the rest of our rear view gets little attention. In our training routines, we tend to neglect one of the sexiest areas of our bodies, and one of the largest muscle groups – our backs.
There are three basic areas to the back: upper, middle and lower. To get a sexy back, you need to hit all three regions. Here are three great exercises, one for each area:
1. Wide grip pull-downs (upper back).
On the lat pull-down machine, grip the bar as widely as possible, making sure to sit up straight. Pull down the bar only to the top of your head, continuing to look forward and sit tall. Now carefully and slowly squeeze your back muscles for 5 seconds as you hold the bar above your head. Next, slowly let the bar come up while taking in a big breath, then exhale and squeeze all the way back down with another 5-second hold. Repeat for 5 sets of 20 repetitions.
2. Low row (mid-back).
On the rowing machine, select a lighter weight so that you’re not straining too heavily. The key to this exercise is to bend forward from your hips and focus the activity on your mid-back, not your lower back. When you pull up, keep your back perpendicular to the ground and your elbows at your sides. Hold for 5 seconds and then repeat. Do 5 sets of 20 reps.
3. Back extensions (lower back).
Position yourself on the back-extension equipment, using your stomach and butt for support. Drop down and then lift your torso up, making sure to never extend your back beyond your butt. Hold for 5 seconds, squeezing your butt and not your lower back, and then lower. Do 5 sets of 10 reps.
Do this routine twice a week, followed by a nice stretch, and you’ll be bringing sexy back in no time.
Which celebrity has the sexiest back? Take our survey.
