Fitness & Weight Loss
Back in Action
By Kristen Dollard, Photographs by Michael E.
Increase your back strength with these yoga poses
Most
of us can't even find our lats. That's okay. Yoga doesn't require you
to know where they are, because the back work is built in. A hint on
how to get ripped where it's hard to reach: "Recruit the upper back
muscles between the shoulder blades when you transition into Upward
Facing Dog,'' says Michael Lechonczak, cofounder of Intelligent Yoga in New York City. "Then you are getting into that deep,
deep fascia, and you'll get results."
Upward Facing Dog (Urdhva Muhka Svanasana)
This
will crop up often in class as part of the flowing Sun Salutation, but
do it alone here to isolate those back muscles. Lie face-down, tops of
your feet on the mat. Bend your elbows and spread your palms on the
floor beside your lower ribs. Now push up, straightening your arms,
without locking your elbows, and lifting both your legs and upper body
into the air. Arch your chest upward, lifting the sternum. Keep elbows
in, close to your sides. Hold this for 5 to 10 breaths, then slowly
lower yourself back down. Do one set of 10, and try to work up to 15
over time.
To reduce back fat, and all fat, one must perform aerobic exercise a minimum of 30 minutes per day for 3 days per week. These postures will help to develop the muscle that will make a lean back look toned and shapely as well as supportive of everyday activity.Most importantly vary workouts and incorporate many different exercises to avoid plateaus and injuries.For more info visit All About You Exercise and Weight Management at www.allaboutyouewm.com