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How to Have an Andie Anderson-Worthy Low-Back Moment

Let’s face it: there was no way Andie Anderson was going to get rid of Benjamin Barrie in How to Lose a Guy in 10 Days wearing that slinky backless number. If you have invested in an open back wedding gown, this month’s wedding workout by Bells and Barbells is tailor-made for you. The upper and lower back routine defines long and lean muscles, so get ready for your own over-the-shoulder moment and prepare to make your groom swoon.

The Gorgeous Back-Attack Workout

by Bells and Barbells

You will need just need a mat for this workout. Complete 3-5 circuits of each set, depending on your skill level.

Set 1:

Super Woman

  1. Lay flat on your belly with arms lifted straight in front of you, legs flexed, and toes pointed off the ground.
  2. After a 10 second flex, flutter your arms and legs up and down for 20 seconds.

Reps: 10 reps.

Tip: Throughout the entire move, ensure your muscles remain flexed at all times— including your booty and core.

Reverse Snow Angels

  1. Lay flat on your belly with arms lifted straight in front of you, legs flexed, and toes pointed off the ground (Super Woman position).
  2. With straight arms, pull your arms into a T-position.
  3. Rotate your palms upward and pull your arms down to your side as you contract your shoulder blades and raise your chest high. Hold for five seconds.
  4. Return to start position and rest.

Reps: 10 reps

Tip: The higher you pull your chest, the more your back muscles engage and strengthen.

Hip-Tapping Plank

  1. Come to a full plank position with hands directly underneath shoulders— core tight and level.
  2. Slowly raise your right arm to tap the right side of your hip. Continue with your left arm to the left side of your hip.

Reps: 10 reps each side.

Tip: Keep your core and hips completely stable as you release each arm to tap a hip pocket.

Rest

Take a 30-60 second rest between sets completing a Cobra to Child Pose movement.

Set 2:

Bent-Over Wide Flies

  1. With feet under hips and shoulder width apart, bend at the hips with a flat back until your body is right above a 90 degree angle and your arms held straight in front of your chest.
  2. Slowly bring arms into a T-position with arms directly inline with your torso. Hold for 2-5 seconds and then return to start position.

Reps: 10 reps.

Tip: Make sure to squeeze your back muscles together to feel your back muscles contracting and tightening.

Bench Dips

  1. For this exercise you will need a small bench or chair to place behind your back. Hold onto the benches edge with arms fully extended next to the sides of your hips and your legs extended forward on the ground, bent at the waist.
  2. Slowly bend your elbows, lowering your body, until your elbow is at a 90-degree angle.
  3. Slowly push back up until your arms are back in starting position.

Reps: 10 reps

Tip: Keep your hips close the the bench and do not let your hips slide forward.

Chair Tap-Outs

  1. Squat as if sitting in a chair with arms raised straight above your head— the yoga “chair” position.
  2. Bring your right foot out to the side into a side lunge. As you lunge, bend arms at the elbow until your hands are inline with your shoulder. Return to “chair” pose, and complete on your left side.

Reps: 10 reps each side.

Tip: As you side lunge, keep your hips back and your knee stacked on top of your ankle.

 

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