Triceps
Fortunately, out of all the back of the body muscle groups, the triceps are trained more regularly than the rest. Sure, the biceps may get more attention, but anyone who has been concerned over back of the arm being flab, or just having nicely toned arms in general, will have trained their triceps.
The triceps are also not only easy to train with exercises such as dips, (body weight) overhead extension, and skull crushers but also tend to show results really quickly!
Lower Back
On the other hand, the lower back is probably the least trained muscle group of all. If any muscle should be trained, it’s this one. There are various reasons for neglecting this muscle group. Many people stick these exercises onto the end of their routine with abs training. When the workout is almost over, and one is tired out, even the abs will be denied a full effort. Usually the lower back is skipped all together. It doesn’t help that the lower back is trained for core balance, and injury prevention. Not for an aesthetic purpose. You’ll never get stopped on the street to be complimented on your toned lower back! Finally, the exercises to train this important muscle group may seem a little tedious, even uncomfortable. Nevertheless, training your lower back is a necessary component of a full body fitness regimen.
How to Train the Lower Back
For the most part your own body weight is great for building muscle to support your back. Having a balanced core will prevent the all-too-common lower back pain and injury. It will also improve posture.
Exercises such as the alternating back extension or Superman, is an easy exercise which also improves co-ordination and body awareness. To perform this one, start on your hands and knees. With one arm, extend straight out, and with the opposite leg, extend back. Hold for a few counts and switch. Repeat this 10-20 times. It can also be performed from a stability ball or lying on your stomach.
Many gyms have a back extension machine. Some have an extension apparatus which is used for oblique crunches and back extensions. People with a strong core will perform their back extensions with weight, but no weight is just fine. Yoga also offers poses such as the bow, fish, twists, and bridges or wheel.
A simple exercise to stretch and strengthen is a pelvic tilt. This one is so subtle and easy that you can work on core balance anywhere. Simple stand tall with your knees slightly bent and tilt your pelvis forward. This movement will stretch your spine down toward the floor. This is also known as lengthening the spine. Release and repeat 5-10 times. In Pilate this is usually taught on the floor. Both are extremely effective.
The lower back should also be stretched after every hour of sitting. Always sit upright with a straight back and tight abdominal. This may be uncomfortable at first, but it becomes much easier after time. Eventually you will be able to sit up straight naturally, without any conscious effort.
Hamstrings
You would think that many people would want to train the back of their legs, and they would like to, but it’s common to unintentionally neglect them. Squats for example, are a staple lower body exercise but they mainly target the glutes and quads. Lunges are also popular but most people focus on bringing their body back up to starting position by using their quadriceps in the front leg, instead of springing up with their hamstring supported back leg.
Hamstrings can be trained by performing standing leg curls. This exercise begins by standing with one leg bent back at a 90 degree angle with the foot flexed. Then the leg is pushed back away from the body while the hamstring is contracted. This exercise can be performed with body weight only, cables, gym machines or resistance tubes. There are also leg curl machines at the gym, which will work the hamstrings.
Another great exercise is the straight leg deadlift, which also targets the lower back, and that trouble spot between the bum and back of the thighs. Unfortunately this exercise requires professional instruction and practice first, preferably with no weight. It’s very effective so ask your personal trainer to demonstrate and then make technique corrections before attempting.
One of the best ways to develop shapely hamstrings is sprinting, especially in the sand!
Remember to train the back of the body with as much enthusiasm as the front. A full body balance is important for the way we look, feel and function.
