One of the easiest ways to get a buff back is with exercise bands. They’re inexpensive, and you can increase resistance by moving a hand to shorten their length. The following moves make band training a snap. For best results, do two or three sets of 8 to 12 reps of each move twice a week.
Rotation Row
A. Stand with left leg forward, right leg back, and hips facing forward. Secure band under left foot, holding other end in right hand, with arm straight and palm facing in. Bend left knee and lean forward from hips, placing left hand on left thigh. B. Bend right elbow back and pull band up until right hand is by ribs. At the same time, rotate torso so chest faces to the right. Hold a moment, then slowly lower to start. Do a full set, then switch sides and repeat.[pagebreak]
Bow and Arrow
A. Stand tall with feet together. Hold exercise band overhead with hands about shoulder-width apart, palms forward. (Either double up the band or let the ends hang.) B. Bending right elbow, pull band down until right hand is at about shoulder height. Slowly return to start. Perform a full set, then switch sides and repeat.
Spine Stretch
Stand several feet behind a chair. Raise arms straight overhead and, keeping back and legs straight, bend at hips and rest arms on chair so that back and legs form a 90-degree angle. Press butt away from chair so you feel a stretch down your back. Hold the pose as you take three deep breaths and relax. Quick tip As you do these exercises, focus on moving slowly throughout. Stay in control as you release the band so it doesn’t snap back. More from Prevention: Your Summer Arm Shape Up
