{"id":7780,"date":"2020-12-02T06:00:25","date_gmt":"2020-12-02T12:00:25","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=7780"},"modified":"2020-12-01T18:42:36","modified_gmt":"2020-12-02T00:42:36","slug":"create-the-illusion-of-a-smaller-waist-with-these-3-back-exercises","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/create-the-illusion-of-a-smaller-waist-with-these-3-back-exercises\/","title":{"rendered":"Create The Illusion Of A Smaller Waist With These 3 Back Exercises"},"content":{"rendered":"<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"1170\" height=\"659\" src=\"https:\/\/www.youtube.com\/embed\/iXESSCHLzJo?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><span style=\"font-weight: 400;\">In training hundreds-of-thousands of clients, we have found that females tend to request workouts that mainly focus on arms, abs, and lower body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Understandably, since those are the parts of the body that you see the most and are often considered \u201ctrouble\u201d spots.<\/span><\/p>\n<p style=\"text-align: center;\"><b><i>But just because you can\u2019t see a muscle group\u00a0<\/i><\/b><b><i>doesn\u2019t mean it\u2019s not important in achieving your physique goals!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">The back is a great example. It is often under trained in females because most people don\u2019t realize how much of a role your back can play in your physique\u2019s overall shape.<\/span><\/p>\n<p style=\"text-align: center;\"><b><i>Building and toning your back can totally change the way your body looks.\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Not only will the right movements help with that bra bulge area most ladies hate, but having lean muscle in your back will also help create illusions such as a smaller waist, which will give you more of that sought after hourglass shape.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we will tell you <\/span><b><i>three key back exercises <\/i><\/b><span style=\"font-weight: 400;\">that every woman should be doing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a lot of great back exercises. We say these are \u201cthe best\u201d because they hit all of the key areas of the back females need to focus on.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you need to see any of these exercises in action, click the video box at the top of the page, and Vince will walk you through exactly how to perform each one with perfect form!<\/span><\/p>\n<p style=\"text-align: center;\"><b>BEST BACK WORKOUT FOR WOMEN<\/b><\/p>\n<p><span style=\"font-weight: 400;\">In the video above, we are demonstrating these movements in a gym with equipment. But there are always ways to modify these exact same movements with bands, db\u2019s, or even weighted items you have around the house.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reps and sets will vary based on your fitness level. Aim to do at least 2-3 sets of 10-15 reps of each exercise!<\/span><\/p>\n<p><b>Exercise 1: Bent Over Row<br \/>\n<\/b><span style=\"font-weight: 400;\">The bent over row is one of our favorite back exercises because it is a compound movement. This means it recruits more than one muscle. The bent over row is an all-over back strengthener, especially for your lats, which is an area females really want to focus on to help create the illusion of a smaller waist and target the \u201cbra bulge\u201d area. But you will also recruit your core and, to an extent, even your biceps and shoulders.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can do these with a barbell, pre-loaded barbell, DBs, or even a cable machine!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pick whatever grip is most comfortable for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your hands will be just outside your thighs. Slightly bend your knees and then hip hinge back. Drop your shoulders down and bring the weight in toward your belly button. Focus on driving your elbows back and keeping them as close to your sides as possible. Pause for a big squeeze and then return to the starting position.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do not swing or use the body for any momentum. Keep your spine neutral and back flat, and your head down!\u00a0<\/span><\/p>\n<p><b>Exercise 2: Wide Grip Cable Pulldown<br \/>\n<\/b><span style=\"font-weight: 400;\">We are now attacking the lats from a different angle. Cables are great for this movement because you can keep constant tension on the muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When done with proper form (shown in the video above), using a wide grip really targets the outer lats .. or that bra bulge area.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sit at the lat pulldown machine with your knees firmly under the pad and your hips pushed against the pad. Don\u2019t sit back on the seat. Keep your chest up as you slowly pull down and almost puff out your chest as you pull the bar down. Do not pull with your biceps &#8211; pull with your lats! Think of pulling your chest to your bar and leading with your elbows. Squeeze your lats and slowly return to the stretched position.\u00a0<\/span><\/p>\n<p><b>Exercise 3: Seated Close Grip Cable Row<br \/>\n<\/b><span style=\"font-weight: 400;\">Alright, now we are going to change our grip to a close\/narrow grip.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Changing your grip to narrow will still hit your lats and targets the upper-middle part of your back. The seated row version we show you in the video above will also recruit some shoulders and biceps.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using a close grip attachment at the seated cable row machine, let the weight pull you forward so you can get a good stretch in your lats. Use mind-muscle connection and focus on slowly pulling back low toward your bellybutton with your back and not your arms. Pull until you are in an upright or slightly leaned back position. Squeeze your back muscles together, and slowly return to that stretched starting position.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b><i>You don\u2019t see your back everyday ..\u00a0<\/i><\/b><b><i>so it\u2019s easy to overlook the importance of training it!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Make sure you are getting in these 3 exercises once or twice a week, and you will be well on your way to building a lean and toned back that will help enhance your curves in all the right way!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exactly how you train your muscles, how much cardio you need to do, and even how you eat is will be different for everyone. Not because of your fitness level, but because of your body type. Your genetics play a huge role in how you need to eat and train to see optimal results!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We have a <\/span><a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>free body type quiz <\/b><\/a><span style=\"font-weight: 400;\">that is only 5 questions and will tell you what your body type is so that you know exactly what to do to achieve max results in the shortest amount of time!\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In training hundreds-of-thousands of clients, we have found that females tend to request workouts that mainly focus on arms, abs, and lower&#8230;<\/p>\n","protected":false},"author":129,"featured_media":7781,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[50,32,22,25,27,17,26,29,30],"tags":[],"yst_prominent_words":[6943,160,245,6945,6942,6946,6951,2776,6935,969,6952,6950,6949,1302,2136,1857,2922,6953,977,1546],"class_list":["post-7780","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-back-workouts","category-body-toning","category-body-workouts","category-build-muscle","category-fat-loss","category-fitness-training","category-get-toned","category-healthy-lifestyle","category-strength-building"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/12\/Screen-Shot-2020-12-01-at-1.52.32-PM.png?fit=2551%2C1438&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-21u","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/7780","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=7780"}],"version-history":[{"count":2,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/7780\/revisions"}],"predecessor-version":[{"id":7784,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/7780\/revisions\/7784"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/7781"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=7780"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=7780"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=7780"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=7780"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}