Health

15 Minutes to a Ripped Back

To put your best physique forward, turn to your back: The posterior chain (upper and lower back, triceps, hamstrings, glutes) is key not only to sculpting a sexier flip side but also to toning your front-facing parts. "By focusing on the posterior muscles, you can lessen your chance of injury and improve your posture by drawing the shoulders back, turning the arm muscles outward, and lengthening the abdominals," says Harley Pasternak, the author of The Body Reset Diet and trainer to Robert Pattinson and Kanye West. Do 20 reps of each of the following moves, then repeat the set three times. Add Pasternak's workout two to three times a week (on the days you aren't doing your front-focused moves). You'll never look back.

Reverse Fly (pictured at top)

Stand with feet shoulder-width apart and hinge forward from hips (A). Using your body weight as resistance—add weights when this is too easy—raise arms to sides until parallel to the floor (B). Squeeze shoulder blades together, then lower arms back down. Repeat.


triceps_dip.jpg

Triceps Dip

Sit with heels of hands on the edge of a chair seat. Slide butt forward and place heels hip-width apart on the floor, legs straight. Hinge from the elbows as you slowly lower body 6 to 10 inches (A). Press arms back up, contracting triceps (B). Repeat.


hamstring_curl.jpg

Stability-Ball Hamstring Curl

Lie face-up, put heels up on a stability ball, and lift hips up off the floor, forming a straight line from shoulders to heels (A). Keeping hips high, bend at the knees and roll the ball in toward your butt and then back away from you (B). Repeat.


superman.jpg

Superman

Lie face-down with arms and legs straight and extended (A). Keeping your neck relaxed, simultaneously lift arms and legs toward the ceiling (as if you were flying) so that your body looks like the letter X from above (B). Tap the ground with your hands and feet between every rep.

—Nicole Catanese

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Also on Details.com:
How to Exercise Without Eating More
5 Running-Shoe Myths—Busted
Get Your Ass in Shape

Photographs by Brian Finke. Grooming by Kumi at the Wall Group. Shorts and sneakers by New Balance.
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