Moves that bring sexy back

James F. — Wed, 11 Apr 2007 16:49:38 GMT

Back extensions are primarily a hamstring and butt developing exercise, not a low back exercise.

Moves that bring sexy back

jack newport beach, ca — Wed, 11 Apr 2007 17:37:56 GMT

anyone with any low back issues (not many out there i'm sure!) should be very careful with that back extension exercise. pus, they do little for back development, mostly hammy's and glutes.

Moves that bring sexy back

Kay,Camp Hill,PA — Wed, 11 Apr 2007 17:51:23 GMT

Having 9 vertebra fused limits exercising plans. L9-T5. Any ideas?

Moves that bring sexy back

Back Guy, H-Burg, PA — Wed, 11 Apr 2007 19:10:16 GMT

There are ab exercises that work your lower back more than back extensions. I also disagree with pulling the bar down to the top of your head during pull-downs. I bring it down to my collarbone and squeeze...the results don't lie. If you can't do it with a wide grip, lighten the load a little. Range of motion and proper form are more important than moving heavy weight.

Moves that bring sexy back

Richard D. Ryan, D. C. Newark, Ohio — Wed, 11 Apr 2007 19:18:26 GMT

Back extensions are not a hamstring exercise. When performing back extension exercises properly- the primary mover is the extensor group of lumbar paraspinal muscles. This exercise should be apart of ones core exercise routine. Additionally- most people do back extensions wrong and actually hyper-extend their back- probably why they hurt their backs.

Richard D Ryan, D.C.

Moves that bring sexy back

Camille Saxon ,Kingman AZ — Wed, 11 Apr 2007 20:00:45 GMT

Thanks Dr. Ryan, your comments are a breath of fresh air! I teach yoga at a our local wellness center,and see most people mis-using the machines, over-doing and with really poor alignment, causing many injuries and giving up entirely. Many back and neck injuries led me to study,then teach yoga. There are many forms, not all are for everyone. But some form is for everyone! Educating oneself and taking responsibility for one's health will revolutionize anyone's life. I've been helped tremendously by chir.after car accidents. Find regular yoga has almost eliminated my need for visits to Dr.'s of any kind!

Moves that bring sexy back

Kurt Easton, Pa — Wed, 11 Apr 2007 20:02:22 GMT

I agree with Richard, Back extensions are a great lower back exercise. If you do them properly you really feel the tightening of the lower back muscles. Once you get good at these you can then hold weights to increase resistance.

Moves that bring sexy back

PS, Salt Lake City — Wed, 11 Apr 2007 20:13:45 GMT

I agree with the yoga-post by Saxon. Yoga has been around for a couple thousand years. Ever wonder why? Because it works! Forget about those silly weight machines and learn to master your own body weight. Gravity gives you all the resistance you need - plus some sexy muscles, if that's what you're into.

Moves that bring sexy back

Matt, MO — Wed, 11 Apr 2007 20:30:00 GMT

Deadlifts.

Moves that bring sexy back

Keri Mason, Texas — Wed, 11 Apr 2007 20:34:24 GMT

Good health, proper posture and a positive attitude are critical, no matter how they are obtained.

Moves that bring sexy back

Carrie Deams — Wed, 11 Apr 2007 20:46:50 GMT

How about some moves that don't require gym equipment

Moves that bring sexy back

Rick — Wed, 11 Apr 2007 22:18:29 GMT

These columns (all of them) would be much more helpful if there were photos demonstrating all of the steps of the suggested exercises rather than just text.

Moves that bring sexy back

Diana, Chicago, IL — Wed, 11 Apr 2007 22:46:01 GMT

When I do back extentions I feel the glutes and hamstrings tighten, of course, but they work GREAT for the lower back...if done in the correct form.

Moves that bring sexy back

Steve, Chicago, IL — Thu, 12 Apr 2007 01:12:02 GMT

funny - I think copper girl was trying to point out the spelling error by using the capital "A". Perhaps she could do the same for your "hypenated"!!

Moves that bring sexy back

hav-N-fun wit-cha — Thu, 12 Apr 2007 02:34:29 GMT

Steve, yur rite the corex spelin is "hyphenate" I must be a dumbass, or should that be (dumb-ass) or even (dumb ass) or do the two variations become obscene when seperated or hyphenated? Thanks for pointing out...that we are all human. Nite~

Moves that bring sexy back

freebus from China — Thu, 12 Apr 2007 07:58:14 GMT

I like the thigh!v v v very much!

Moves that bring sexy back

Ivy Hamlin — Thu, 12 Apr 2007 13:24:50 GMT

I have enough to worry about with the parts of me I can see in a mirror.

Moves that bring sexy back

Joe Huguet, Austin, TX — Thu, 12 Apr 2007 14:10:30 GMT

any exercise ideas for a rotator cuff injury

Moves that bring sexy back

Kelly, Kansas City — Thu, 12 Apr 2007 14:21:13 GMT

Another great way to sculpt a sexy back is to strengthen your transverse muscles. Do chopping excercises from high to low or low to high starting perpendicular to the machine.

Moves that bring sexy back

Kelly, Kansas City — Thu, 12 Apr 2007 14:21:52 GMT

Another great way to sculpt a sexy back is to strengthen your transverse muscles. Do chopping excercises from high to low or low to high starting perpendicular to the machine.

Moves that bring sexy back

andi, hendersonville, nc — Thu, 12 Apr 2007 14:32:29 GMT

Regular yoga practice has given me nicely defined lat muscles for the first time in my life. can't afford a gym; now i don't need one.

Moves that bring sexy back

IronHead, AFPA CPT — Thu, 12 Apr 2007 16:00:39 GMT

Five sets of 20 repetitions is a complete waist of time! Numerous studies have shown that one warm-up set, followed by one difficult set will produce as good or better results in much less time. A good example of the amount of weight to use for a warm-up up set is about 60% of your 1-rep max for a particular exersize. The number of reps should be between 12-15. A difficult set would be about 85% of your 1-rep max. And the number of reps should be no more than 12, preferably in the 6-10 range.

Moves that bring sexy back

Ken Adams, Seattle, WA — Thu, 12 Apr 2007 16:05:47 GMT

Kelly, I agree with the chopping exercise. If anyone has ever watched Rocky IV, you'll notice he does this exercise by pulling down on a rope that lifts up a sack of rocks. Or, if you live in the mountains, go find a DEAD tree, cut it down, and chop it up by hand! Trust me, it works.

As for the rotator cuff injury... I injured my rotator cuff a few years back and my physical therapist gave me some great exercises. The link below describes perfectly what I did, and it worked very well.
http://www.binghamton.edu/athletics/strength/rota.pdf

Moves that bring sexy back

Selena, Spokane WA — Thu, 12 Apr 2007 16:17:13 GMT

I agree with Carrie, Please extend this article to include exercises that don't involve being at the gym. I work out daily but I, as well as many other healthy people, do it from home or in the open air. Please don't leave us out. I look forward to your next article with more exercises for a sexy back, which I think is one of the sexiest parts of our bodies.

Moves that bring sexy back

Shawn, Lancaster, CA — Thu, 12 Apr 2007 16:24:20 GMT

Here is a great lower back excercise that my trainer had me do. Get one of those rubber balls. Lay on it face down, with the ball centered just above your navel. Keep your whole body completely straight. This will help you build your entire core.

More advanced move, drop your top half slightly, like you are going to do a pushup. Then, try to raise your entire rear. You will only be able to do 5-6 the first time, it works those muscles you rarely use during the day, but it is a great excercize for the lower back.

Moves that bring sexy back

Bryan — Thu, 12 Apr 2007 16:58:08 GMT

"Deadlifts."

x2

Moves that bring sexy back

david — Thu, 12 Apr 2007 17:12:01 GMT

If you want to relieve lower back problems, concentrate on stretching your hamstrings. It works wonders :-)

Moves that bring sexy back

Ellen Placerville California — Thu, 12 Apr 2007 18:06:24 GMT

health tips are great...we are becoming an over weight, out of shape society. THANKS for the article.

Bring back the president's council on physical fitness for the kids!

Moves that bring sexy back

John Evcimen, paramus, New Jersey — Thu, 12 Apr 2007 18:52:27 GMT

for those who think they have enough problems wit their front and enjoy eye satisfaction consider this, when you go to the beach both your front and back are visible equally... you just cant see it. I rather have a skinny ol body than an unbalanced one

Moves that bring sexy back

Vito — Thu, 12 Apr 2007 19:21:41 GMT

PULL UPS....or SHUT UP....Only exercise that really works back...

Moves that bring sexy back

Mary Fit — Thu, 12 Apr 2007 20:36:05 GMT

Hey Ken...thanks so much for sharing your rehab exercises they are wonderful! I agree firmly in the power of body weight exercises for those of us who are more "functional exercise oriented". I have one word....yoga yoga yoga. way to go Camille and Andi it's been proven over the centuries.

Moves that bring sexy back

pj, twin cities, mn — Thu, 12 Apr 2007 20:49:10 GMT

If muscular development is your goal you're gonna be sadly disappointed with a strictly yoga regimen. Yoga is great as a supplemental part of an overall plan, but you're not going to get appreciable muscle gains with it, or with any excercise that you do for 20 repetitions. The optimal number of reps for muscular development has been proven to be 8-10. The bodies I admire most in the gym (men AND women) are those that are doing strenuous resistance training. Like I said, yoga is great for flexibility and toning, but it doesn't add much real muscle.

Moves that bring sexy back

Sammy, Chicago IL — Thu, 12 Apr 2007 20:56:41 GMT

Excercises that don't require equipment:

Pull-ups are great for sexy back muscles. Make sure you do them over hand (Palms facing away from you. Palms facing towards you work great for biceps)

Rowers work well also: Lay on the stomach, extend your toes out but maintain them on the ground at all times, extend your arms out and maintain them off the ground, look forward at all times. You should be in the "Superman" position just like when you were a little kid prentending to fly. Lift your upper body as if you're trying to bend yourself backwards to touch your feet. At the same time, bring your arms back to your sides in a rowing motion. Hold the rep for 5 seconds and return to the starting position.

Moves that bring sexy back

sine , amanzimtoti,south africa — Fri, 13 Apr 2007 10:10:17 GMT

Moves that bring sexy back

Bob, Seattle, WA — Fri, 13 Apr 2007 17:50:11 GMT

Have to disagree to some extent with the idea that high repetitions don't build muscle definition. I agree with this principle for weight lifting, but for calisthenics I don't agree. I do 5 sets of 60 push ups and have great results from that.

Moves that bring sexy back

Xeno, costa Mesa — Sat, 14 Apr 2007 21:41:56 GMT

You need to row at the Iron Oarsman.

Moves that bring sexy back

Bryan — Wed, 18 Apr 2007 17:50:56 GMT

Deadlifts work what pullups do and more. Pullups do have the advantage of not requiring equipment though. Deadlifts are an extremely "function" oriented exercise and works the core far more than bodyweight exercises (provided you are actually deadlifting more than your bodyweight).

High reps dont give definition*. Loss of fat does.

*It can indirectly by creating a negative energy balance (caloric deficit), resulting in a loss of bodyweight. Frequent and sufficient loading of the muscle should cause the loss in bodyweight to be primarily fat. Low rep/high load would be better at maintaining muscle mass under these circumstances.

The 8-10reps for growth idea is a myth. A muscle will respond to any load above what it is conditioned for. Progressive load is more important than any rep range.

Moves that bring sexy back

Bryan — Wed, 18 Apr 2007 17:50:56 GMT

Moves that bring sexy back

sexy, Hollywood, CA — Sat, 21 Apr 2007 03:45:01 GMT

I think I'll stick with the stretching and yoga suggestions here rather than the equipment-oriented ones.. :o)

Moves that bring sexy back

Sherry, Frederick MD — Wed, 25 Apr 2007 18:07:45 GMT

Not everyone has equipment. Give us some moves that don't require machinery

Moves that bring sexy back

Bob T., Nashua, NH — Thu, 26 Apr 2007 23:03:25 GMT

Deadlifts x 3
Pullups x 2

Both great. Do either or both.

DON'T do wide grip pulldowns!! A good way to mess up your shoulders!

Moves that bring sexy back

Shari Ann, Illinois — Fri, 11 May 2007 03:21:44 GMT

"How about some moves that don't require gym equipment?"

5lb dumbbells
I do these exercises for 3.5 minutes, I don't know for sure how many reps that is.

1.Hips tucked, abdomen in, shoulders pressed down. Stand with weights in front of the body, close together. Raise elbows high, raising weights to just under chin, keeping weights close together and in front of body. Variation: When weights are close to your chin, open the chest and squeeze should blades together twice.

2.Hips tucked, abdomen in, shoulders pressed down. Arms at your sides, close to body, elbows at 90 degrees, reach out (like you're putting a key in lock). When pulling back, squeeze shoulder blades together twice. Make sure arms graze your sides.

3. Bend at hips, feet shoulder width apart, push bottom out and keep back straight with your head down. Let arms hang down towards floor and then raise arms to shoulder height, with backs of hands towards the ceiling, hold for two counts. Don't bounce or use momentum. Do not lock elbows.

4. Stand in front of coffee table, with one foot on tabletop. Bend and rest your same-side arm on the knee of the upper leg. Double your weights and hold in other hand, pull up weights (pull straight up but it's kind of like you're starting a lawnmower) Don't swing arm or use momentum.

Moves that bring sexy back

Shari Ann, Illinois — Fri, 11 May 2007 03:38:00 GMT

Sorry... I forgot to mention, on 2. bend forward about 15 degrees, and keep back straight.

Moves that bring sexy back

Latavion Daniels — Fri, 11 May 2007 13:29:14 GMT

It wouuld be wonderful if there were pictures to go along with the exercise. How are we supposed to know if we are doing it correct?

Moves that bring sexy back

Vito — Wed, 16 May 2007 20:51:08 GMT

Dead lifts work the back better then PULL UPS..Negative..sorry....PULLS UPS...palms out...
change grip wide to narrow..do five sets of 15...then tell me about your back...If you can to 15 dead hang pulls ups Bryan

Moves that bring sexy back

Rana El Hage, Beirut, Lebanon — Tue, 05 Jun 2007 13:48:55 GMT

Please how can we know if w'r doing the moves right? put some photos please...

Moves that bring sexy back

katherine,berkshire,england — Fri, 29 Jun 2007 13:33:38 GMT

Moves that bring sexy back

katherine, berkshire, england — Fri, 29 Jun 2007 13:35:31 GMT

does anyone think that size 12-14 waist is fat for a 14 year old girl whos six foot tall????? please comment........???

Moves that bring sexy back

sauod — Tue, 09 Oct 2007 11:42:05 GMT

send me all sexy big ass girls

Moves that bring sexy back

Redbreast, KCMO — Sun, 11 Nov 2007 23:36:38 GMT

How can I get rid of the "fat back". you know the many rolls under and near the bra line....!