Most women focus their workouts on "mirror muscles" and parts of their body such as arms and thighs that they can easily see. But for a stellar reflection, shape up those in your rear view too. Well-toned back muscles not only look stunning in a low-back dress, they make you look slimmer without losing an ounce. These moves target the long, flat muscles between and below your shoulder blades. Do two or three sessions a week, with a day of rest between.
1. Lat Pulldown With Band
Sit on a stability ball or chair with your feet together. Holding an exercise band taut with both hands (the closer they are, the more challenging the exercise), position your arms overhead. Your right arm should be straight (this is your anchor), and your left arm out to the side, elbow bent, at about a right angle.
Keeping your right arm still, contract your back muscles and pull your left arm down, until that hand is about ear level. Relax your shoulders, and don't bend your elbow beyond 90 degrees as you pull. Pause, then slowly return to the starting position.
2 sets, 10-15 reps
Tip: Rest 30 seconds between sets
2. Seated Reverse Fly
Sit on a stability ball or chair with your feet hip-width apart and a dumbbell in each hand. Lean forward from your hips, and let your arms hang down next to your calves, with your elbows bent slightly and your palms facing each other.
Keeping your back straight, squeeze your shoulder blades together, and raise the dumbbells out to your sides in an arcing motion until your arms are parallel to the floor. Pause, then slowly lower.
2 sets, 10-15 reps
Tip: Rest 30-60 seconds between sets
