7/08/2013

Backs for July #Goalscheck

Check out the guest post from my friend Sarah at How My World Runs!

Want to wow them coming and going? I'm talking about strong arms and a strong back. We introduced some arm strengthening exercises in April, hopefully you are still incorporating those. Last week we kicked off the July Challenge with back strengthening exercises. You can see Shelly's post here. It's funny I never realized so many of the exercises I'm already doing strengthen several areas, including my back. I never thought about the bridges and side planks as strengthening my back, but they do. Here are 4 exercises to incorporate if you aren't already.
  • Plank/Side Plank
  • Bridge
  • Bird dog (I haven't tried this one yet)
  • Lunges
A lot of back strengthening seems to be stretching too, hopefully you already have stretching in your weekly routine! I came across this one to add.
From hands and knees position, extend your L leg behind you. Straighten your knee and hold your leg straight out from your hip. Hold your trunk steady as if there was a cup of coffee balancing on your back. Hold your L leg up as you reach your R arm forward, maintaining a steady trunk. Hold 3-4 seconds and reach as far as you are able with your L leg and your R foot. Lower your arm and leg and then switch to the opposite side. 5-6 reps each side, 3-4 second hold at the top To increase the challenge for this exercise, touch your elbow to your opposite knee (without letting your leg touch the ground) each time before you stretch your arm and leg out. (source) *As always, if you have any questions about whether you should try a new exercise please check with your doctor.

 Link Up! #Goalscheck

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