Tips to get a Strong, Sexy Back


How to Build A Sexy Back | Workout for Women with These 3 Exercises

Video taken from the channel: Mind Pump TV


How To Build A Sexy Back At Home (no pull up & rows)

Video taken from the channel: Jordan Yeoh Fitness


Back Attack Workout for Women (STRONG SEXY BACK!!)

Video taken from the channel: Athlean-XX for Women


How To Get A Strong Sexy Back | Home Workout || Maria Sollon Fitness | Groovy Sweat

Video taken from the channel: Maria Sollon


10 min Intense BURN BACK FAT No Equipment Workout | HIIT At Home Routine

Video taken from the channel: Emi Wong


How To Get A Strong Sexy Back with Pilates

Video taken from the channel: ErinHuggins


Sexy Back & Abs Workout | 10 Mins (No Equipment)

Video taken from the channel: Chloe Ting

Grasp the long, straight bar with an underhand grip (palms turned towards your face). Separate your hands so that they are directly above and in-line with your shoulders. Pull your shoulders.

Back Exercise #1: Opposite Arm/Leg Lift (“Superman” exercise) Lie flat on an exercise mat, with your face down. You may want to place a folded towel under your face for. Back Exercise #1: Opposite Arm/Leg Lift (“Superman” exercise) Lie flat on an exercise mat, with your face down. You may want to place a folded towel under your face for comfort.

Extend one arm in front, palm down. We teamed up with Sarah Chadwell, NASM-CPT, to bring you five of the best back exercises to add to your workout routine. “Not only is a strong back sexy. How to build your Back at home with different variations of Back exercises! (Closed Caption is available in this video) Claim your FREE 7 Day Training Trial.

Attach a rope handle to a high cable pulley. Grab each end of the rope so your hands are shoulder-width apart, palms facing each other, and the ends of the rope are on the inside of your hands, near your thumbs. Take a few steps away form the cable station so there is tension on the rope, and let your arms extend toward the pulley. The penis is the most temperamental part of a man’s body.

When you want it to stay hard during sexual activity, it goes soft. Then, when you finally manage to sustain an erection, you end up. How to do: Start this back workout routine by standing alongside a bench with your left knee closest to it. Now place your left knee on the bench.

Hold up a medim-weight dumbbell in your right hand and allow it to hang at your side with your palm facing your thigh. With this routine you can get a full workout guaranteed to bring sexy back! What You’ll Need: a lateral pulldown machine (found at most gyms), a medium dumbbell (15-25 lb.), and light to medium dumbbells (5-12 lb.). Here are 13 ways to get back your sex drive stat, so that you can feel better both doing the deed and not.

1. Use Positive Self Talk. “I am strong, sexy and confident.” 2. Be Open Minded.

List of related literature:

Encourage turning and changing positions in bed, lifting the hips off the bed, performing range-of-motion exercises, alternately lifting each knee to the chest, doing wheelchair lifts, doing waist twists, stretching the arms away from the body, and pulling in the abdomen while taking deep breaths.

“Mosby's Guide to Nursing Diagnosis4: Mosby's Guide to Nursing Diagnosis” by Gail B. Ladwig, Betty J. Ackley
from Mosby’s Guide to Nursing Diagnosis4: Mosby’s Guide to Nursing Diagnosis
by Gail B. Ladwig, Betty J. Ackley
Elsevier, 2013

• From this lifted, balanced position, deepen the abs in and up along the spine and rock back to the base of the shoulder blades— pressing your palms into the shins and your shins into the palms—and then rock back up to your tail.

“The Women's Health Big Book of Pilates: The Essential Guide to Total-Body Fitness” by Brooke Siler, Editors of Women's Health
from The Women’s Health Big Book of Pilates: The Essential Guide to Total-Body Fitness
by Brooke Siler, Editors of Women’s Health
Rodale Books, 2013

Tighten your ab muscles, keep the shoulder blades together and down, and then slowly pull your body up as you count to one or two, leading with the chest and squeezing the shoulders back.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

Remember that weightlifting and any kind of strenuous cardiovascular activity places a lot of strain and demand on the lower back.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Exercising can also help strengthen back muscles, improve balance, lessen the likelihood of falling, and give one a sense of well-being.14 Back extension exercises and abdominal strengthening exercises are helpful.

“Essentials of Physical Medicine and Rehabilitation E-Book” by Walter R. Frontera, Julie K. Silver, Thomas D. Rizzo
from Essentials of Physical Medicine and Rehabilitation E-Book
by Walter R. Frontera, Julie K. Silver, Thomas D. Rizzo
Elsevier Health Sciences, 2018

No MoRE ACHING BACK Suggestion #5: If you have to lift something, first make sure it’s not too heavy, then lift with your legs—not with your back.

“Pregnancy Journal, 3rd Edition (ebook) *OP*: A Day-to-Day Guide to a Healthy and Happy Pregnancy” by A. Christine Harris, Greg Stadler
from Pregnancy Journal, 3rd Edition (ebook) *OP*: A Day-to-Day Guide to a Healthy and Happy Pregnancy
by A. Christine Harris, Greg Stadler
Chronicle Books LLC, 2010

As you hold the locks—the floor of the pelvis contracted and the belly pulled in—don’t squeeze your buttock muscles; instead think about turning your thigh bones in toward one another.

“Yoga for Warriors: Basic Training in Strength, Resilience, and Peace of Mind” by Beryl Bender Birch
from Yoga for Warriors: Basic Training in Strength, Resilience, and Peace of Mind
by Beryl Bender Birch
Sounds True, 2014

If your lower back starts to hurt, raise your butt slightly and curl your tailbone by tightening your butt.

“YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management” by Michael F. Roizen, Mehmet Oz
from YOU: On A Diet Revised Edition: The Owner’s Manual for Waist Management
by Michael F. Roizen, Mehmet Oz
Scribner, 2010

Try some preparatory lifts, such as carrying your partner on your back, her belly turned to your back.

“Dance Imagery for Technique and Performance, Second Edition” by Eric N. Franklin
from Dance Imagery for Technique and Performance, Second Edition
by Eric N. Franklin
Human Kinetics, 2013

Attract that strength, then forward move with power to love and lift.

“Discipleship in the New Age Vol II” by Alice A. Bailey, Djwhal Khul
from Discipleship in the New Age Vol II
by Alice A. Bailey, Djwhal Khul
Lucis Publishing Company, 1955

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Bibliography: oktay_bibliography

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  • Grt grt Jordan.. I everyday do your prescribed exercises. This one is also extremely good enough. I feel my body more active, train and growth than ever before that I felt at my CrossFit gym.

  • Hey jordan just wanna let u know that all ur workouts training are really very helpful especially at this point of time quarantine..thank you so much bro.

  • Hi today I figured out that I have a little back fat so I decided to do this workout for about 14-28 days so tomorrow I will start my first workout and I will you updated every day like so I don’t forget to update you guys.
    Day1: my back is broken
    Day2: I couldn’t do some exercises because of yesterday

  • guys i’m doing this workout for YOU…and myself. like this and i PROMISE i won’t you down (will post results) x
    day 1:
    -i don’t think i’ve ever felt my back being so tired before.
    -took loads of pauses especially on the superman hold
    -my form is terrible:(
    day 2:
    -deffo could feel the burn
    -still had to take some breaks.
    day 3:
    -could see some improvement from the last 2 days so it motivated me for today
    -my back was a little sore.
    -wasn’t as tiring as the first 2 days
    day 4:
    visible improvement (even my sister noticed)
    -first time i got through the superman hold without breaks
    day 5:
    -least amount of breaks i’ve taken
    -improvement in my form and balance
    day 6:
    -took 0 breaks whatsoever but worked at my own pace ( consistent, slightly slowed down)
    -working at my pace made it more durable

    day 7:
    -today i felt the most burn; my back already ached from previous days
    dropped down in superman hold and the swimming exercise because lost control in my breathing

    day 8:
    -did this workout after some abs exercise’s increased the difficulty
    -tried focusing more on my breathing
    -got through the workout with no breaks

    day 9:
    -checked the mirror following day 8 and i could definitely see a reduction in fat. The difference isn’t grand but seeing visible improvement is all i need.
    -found this day of working out fairly easier and elongated my body much more to increase difficulty
    ^ i used to not be able to do this so my form has improved immensely^

    day 10: i took a rest day because i was exhausted after a long day.

    day 11: believe i have increased my flexibility. i competed the workout without any breaks (it was still painful feeling the burn though)

    day 12: it was too hot for me to workout

    day 13:
    did this workout on the morning after a 30 minute abs routine.
    i didn’t have as much energy but i kept pushing.
    with this workout it’s really good because if you do it right you can feel the burn.

    day 14:
    completed without any breaks.
    still had the urge to drop mid through the hold

    it’s been 2 weeksi’ve definitely seen an improvement, it wasn’t as big as i’d have hoped but i’m glad i was able to see change. Now when i look into the mirror the line in the middle of my back is more defined. Even though the change wasn’t massive, i’m more pleased with how it looks now. This challenge was good because you could feel the burn, so you know it was efficient, and you could go at an easier pace if needed by extending the resting period.

  • Honestly the hardest part of this video for me is having to get down on my crusty carpet and feel all the little chip crumbs impaling my knees and elbows.

    …I really need to buy a fitness mat.

  • i feel like i’m doing these completely wrong… talking about the ones where you’re belly down. my stomach (not my abs) hurts and my organs feel like they’re being squashed. any advice/tips?

  • Amazing content. I have struggled to find decent back exercises on the floor that actually explain which muscles you are working, loved the color coded highlighting muscle, that’s really neat! You have a perfect upper body. I look forward to trying your workout this week. Cheers

  • Dat yellow nd blue color on the top right corner is really helpful bcuz while doing da workout m so xcited dat i always 4get dat i need 2 tke rest as well ����

  • Abby Pollock all the way.She has the strongest/Balanced body shape among all these “hot fit girls”  of youtube.Of course If you are interested in just w*n king then they are alright.

  • I dont know if anyone will answer but i used to do this workout daily and it was very effective and definitely gives noticeable changes. But recently i learned i was pregnant, still in the few early weeks of pregnancy but i was wondering if this is still safe to do while pregnant? I’m a new expecting mom and rather young so i don’t have much knowledge or experience in pregnancy and i’d really appreciate the help from anyone

  • Hi Erin,

    I’ve never had any kind of back injury and I’ve been doing these back exercises for about 10 minutes each day for roughly 2 weeks. Today I started feeling some pain in my mid back…is this normal or am I doing something wrong?

  • I will start this July 24, 2020 ��

    I will do this for 30 days & tell you my progress & results for those wondering if this works.

    Day 1:

  • Día 19. A lxs que apenas van empezando quiero decirles que ustedes pueden, sigan motivados siempre y en verdad, con el tiempo te vas sintiendo más fuerte y los ejercicios son más sencillos. Aún me faltan algunos días para terminar el summer shred challenge pero estoy muy feliz con los resultados que voy viendo.

  • Day 1 was amazing, i definitely felt the burn but had to skip one of the exercises because i didnt have space for it. My damn feels great.
    I’ll update tomorrow as well!!

  • Hey man, just love your every workout video.
    Just motivates me to do the exercises always.
    Thank you for this and am looking forward to watch more of your workout videos.
    #Thank_you_and_NAMASTE ������

  • absolutely right. we must kill the bad fat and belly first to get the 6 pack. Listen to this One of my friend working in fitness field suggested me this 7 secret food items to kill our jelly belly. you can see it here

  • I’ve probably done 3k’s in the pool less challenging than this workout, haha… these floor exercises are killer. Who knew lying down could be so difficult?

  • Hello guys!
    I usually never comment or review on workout videos, but i am doing this since 10 days, and as she said its always hard in the beginning but will get alot easier when you continue to do so. I have seen my back getting slimmer and in shape. These exercises helped me to strengthen my core and reduce my whole back and side fat to a major extent.
    I loved the unexpected results (hope i can post pictures lol) and will continue to do so until i achieve my goal.
    Hope this helps to people out there. These exercise are highly recommended, go for it and never give up!
    Peace out!

  • Nice video clip. Really enjoy You tube because of this type of info.My nephew was formerly bullied. He said he was about to grow muscle mass. I didn’t believe him. Then all of a sudden he packed on 40lbs of natural lean muscle mass. He made use of the Muscle Building Bible Google it. He doesn’t get bullied anymore. I personally signed up a few days ago. Plus this guys emails are cool!!!

  • Hello everyone. Very good vid.

    My uncle was once flabby. He went from 290lbs of fat to 205lbs of absolute lean muscle mass. I realized I was amazed. I just joined myself as I’m looking to get more impressive muscle mass. He made use of the Muscle Building Bible (Look in Google)…

  • I will try it too:)
    Day 1: Oh, it wasn’t as hard as I thought. Easy:3
    Day 2: Still.
    Day 3: I feel, that it was a bit harder than earlier, but still okay. I didn’t give up:)
    Day 4: Done.
    Day 5: Done.
    Day 6: Done.
    Day 7: Damn… Harder.
    Nope, no results 😉
    I haven’t seen any differences, but… If you want to do it, of course, save it on your youtube playlist and start it! But. I think results could show, if I end it at 14 day. In one week it won’t change you. Like most workouts. You have to work really hard, so don’t give up, and continue!

  • I’d been looking for a lower back workout and man do i feel the burn! Not only are your excercises awesome and effective sithout being too intense for beginners, but i also love your full explanations that ensure my posture is correct as my dad always tells me ‘form is everything!’ By helping me do it right I know im getting the full benefits of the workout and your encouraging comments make sure i dont give up! ❤��

  • This is an awesome workout, thanks so much! Tryin to get back into shape for summer. I usually hate workouts because I’m pretty tall for a girl so there’s a lot to throw around in like kick boxing or something and i’m really uncoordinated but I love this!

  • I also post what I eat everyday on my instagram stories hope that would give you some meals ideas and tips!

  • I’ve been exercising for a couple of months now but I didn’t know my back muscles could hurt and sweat as much as I just found out

  • I want to loosen my belly fat but at the same time I am working on building my glute muscles. So should I first build my glute muscles properly and then start working out on my belly fat?

  • Each workout is 45 seconds, 15 second rest
    1.wind mill
    2.back lift
    3.back squeeze
    4.superman fly
    5.wing fly
    6.superman hold
    7.arm +leg raise
    10.towel face pull
    Bonus (optional) body pull.

  • I started at 136.6 pounds
    -Day four of working out the 4 weeks program. I know its rest day but I wanted to do this video just cause if not I knew I wouldn’t workout tomorrow.
    Pls like to remind me to keep doing this

  • Okay so since school is ab to start i promised myself I would do workouts before the first month so i can look good.. I been doing, butt and abs workout but i never really payed attention to my back but i got extremely inspired today when i took a video of myself to see how my walked look like.. I felt insecure. Even with a lose shirt on U can still see my rolls., and realized i need to do something ab it. So i’m gonna be doing this workout, from now on non stop even with no motivation. I’ll be checking in as the days pass

  • 1:56 lats
    3:09 rear delts
    3:59 better version of rear delts
    6:31 (superman) back extension
    8:05 full back exercise(he called it a bonus excercise )

  • I love working out with Emi as she keeps on talking for motivation to keep going. Thanks, Emi & those who introduces me to you! Wish me luck!

  • I really like dis video,, nd ur laugh in intro… I also laughed every time when I do dis exercise… Thq emi for such s sweat work out

  • Help! Day 1 and I feel it more in my neck and lower back less in my upper back. Any advice to help localise it to the mid-back area? I kept my shoulders down and tried to squeeze shoulder blades but it hurt my neck???

  • I’ve got postural kyphosis due to muscular weakness and I’ve been doing your 2 week shred to start building up my core but I think I might throw this in too for a challenge. Exercises on my back like heel touches and crunch variations make my spine sting when I move it across the floor but this video looks perfect for me since most of the exercises are on your stomach and off the floor. Thank you Chloe for helping me out ��������

  • Yep I agree. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well.

    And in a best female model 2012 exclusive interview she had mentioned about her strong abs with this 7 food items.

    you can watch out here

  • Hye emi, i really like your exercise it really help me get rid of my arm fat, im actually not so fat but my arm make me look like a man��,thank u for the video…it would be good if i can know how much calorie getting burn from this exercise? Thank u emi

  • I did the whole workout twice. Every time I finish this workout I get headache like something strange going on in my head. Did someone feel the same?

  • Been 3 months since I’ve been incorporating this routine into my weekly workouts (6 days a week) and let me tell you it works. I lost a big portion of the upper back bra bulge and I feel comfortable wearing tank tops again!! So I definitely recommend embracing the burn, and keeping it going!! Remember no pain no gain ����!

  • For the row, what leg is better to put forward? It seems that the move demonstrated here allows the leg to possibly interfere with the movement. I find that putting the other leg forward reduces interference. So why do the move the way it is demonstrated here?

  • Started: July 8th

    Day 1: feeling that burn in the back for sure. Let’s wait and see^^

    Day 2the burn is kinda not that much today. (Or did I do it wrong oh god)

    Day 3why is my head hurting ��️��️

    Day 4I feel numb✨


    Day 8tired man feels like the first day I hate it here

    Day 9well I’m tired

    Day 10okay not feeling much tired but why am I becoming fatter��

    Day 11I can’t feel nothing yeehaw

    Day 12IT HURTS

    Day 13����������

  • Pls emi tell me when i will see the rustle? Today first day and im dying, when i hold second just 7 and i stop and i try to do other 7 second.. really im tired with that! I did some exercise and cardio but i never dying like that!!

  • Hey bro u r superb….just wanted to ask is it safe to train abs daily with every workout like back with abs…then chest with abs and so on…plz help me��

  • i’m doing this in 2020 summer shred challenge.
    i’m currently at day 5 and i think i did this workout twice until now but man this says BACK and ABS workout and I feel nothing in my back i’m pretty sure i’m doing it wrong lmao its just my core and arms that hurts. I guess i’ll learn to work my back in future days!
    I really wanna say thank you to Chloe like this girl is such an inspiration (lots of hearts).
    I did the 2 weeks abs challenge and saw great results and took a break and I started again with the 2020 challenge and i’m SO excited to see the results!! Good luck to yall who’s working out! you CAN do this!!

  • Glad I found this video… I’m just waiting for that back fat to burn. I’m sure not only my back but also tone my abs. Jus waiting to try and see the results. ��☺

  • wow im surprised i finished this. i really want to give updates but we will see if i stick to this.
    day1: havent worked out in a while so this was tough i really feel the burn 😉

  • Arms: dead
    Legs: dead
    Butt: dead
    Abs: dead

    But do I feel stronger?..
    heck yea
    You can do this guys! Trust me on this.

    You will get the outcome you want but it can only achieved by hard work and sweat!

  • Her scap is anteriorly tilted and shes going to far back. Tilt the scap posteriorly and dont go so far back making it a rear delt excercise. The end point is not bar touching the tummy. The end point is peak contraction of the lats. She is moving the lat points away from each other again by going that far back and making the rear delt doing the work. Tilting the scap anteriorly is just bad form period. You can see how that makes her push her shoulder forward working the pec minor. It should go the other way around working the serratus anterior tilting the scap posteriorly making the shoulder sitt much more back. And please stop mything about getting a good stretch. You dont get any stretch in the lat in the row. Its just confusing beginners when they dont feel it. The lat just dont get elongated enough so we can talk about a stretch. The only way to get a stretch in the lat is going way across the body or up over the head.

  • resistance band set best thing ever trust me get one for urself at some store or at i get it there trust me its great

  • Im late we already started virtual school so that means i have some time until school starts to loose some weight wish me luck������

  • It seems easy but in fact it is not easy for beginner. However it is good for beginner to try it at home day by day. Believe it will have improvement after certain days.

  • @ltopzur yep i agree. actually in the last 3 weeks i’ve put on 12 pounds! Listen to this really I encourage you set aside just 10 minutes and make up your mind for yourself. The video describing the method is here =>

  • I love this kind of clip. Love You tube for this kind of info!

    My friend was formerly bullied. He explained he was planning to get bigger muscle mass. I chuckled… Til all of a sudden he packed on 40lbs of natural lean muscle mass. He tried the Muscle Building Bible (Google it). He does not get bullied nowadays.:-)

    I signed up the other day. Not to mention this mans emails are interesting…

  • Just found this routine. I’ll start tomm. I need to get my back in good shape before my wedding on February! Thank you for your explanations.

  • Hi, I’m going to be starting this workout today!

    Starting Measurements:

    Stomach (+Love Handles): 38.63 inches/ 98.12 cm
    Upper Arm (R&L): 14.5 inches/ 36.83 cm
    Forearm (R&L): 10.5 inches/ 26.67 cm

    Weight: 183 lbs/ 83 kg

    Day 1: ✔︎— I didn’t take any breaks, and my back was really burning during the workout.
    Day 2: ✔︎— I still didn’t take any breaks. It still burned a lot.
    Day 3: ✔︎— No breaks. Not much of a difference in anything tbh. I can tell it’s working, though!:)

  • Yo yo… Superb movie.

    My cousin was once an overweight guy. He revolutionized his body from 279 lbs of pure fat into 204 lbs of genuine muscle mass. I couldn’t believe it! I just joined personally as I’m attempting to get bigger muscles. He made use of the Muscle Building Bible (Look in Google)…

  • Me: I’m not doing the optional workout… but I’m reading the comments…
    Comments: You can do it! My floor is nice. Motivation!
    Me: I am doing the optional workout!

  • Hi Emi! When I do body weight back exercise like this I always get a headache. Can this be avoided or should I simply do other exercises?

  • Thanks, Jordan. really enjoy learning from you. Just found your video clip today. I have 2 degenerated disc on my lower lumbar, so i am careful not to affect it.

  • Okay y’all I need help I can do the workouts fine but I’m really struggling with keeping a diet cuz I LOVE junk food so could y’all plz help me with some tips to keep up a diet it would be grately appreciated thank you all and I wish you all to be able to get the body shape you all want ������

  • This exercise really works.My figure was bulging and in this pandemic era I found your channel I thought I would work at one body part at a time so I started to work on my back it took me 1 to 2 months but now I can actually see the results it just feels so good. My back looks smaller and for the first time in my pyjamas was of a bigger size it just felt right. Thank you emi you literally changed my life and I am so happy to work on the rest of body

  • Day 1: my back is sore and sweating so it mush be working l can’t wait for my sexy back so l going to do this 3 weeks and update everyday.

  • My reaction:

    First exercise: easy!!

    Second exercise: you can do this

    Third: what so long

    Fourth: Fuck that superman

    Fifth: but it’s not bad

    Sixth. i love superman!!!

    Seventh: I like it

    Eighth. I DO NOT LIKE THIS

    Ninth: ok ok, I can do it, you can do it!!!

    Tenth: Done!!!

    How’s your reaction?:P

  • Hey Emi just wanted to say that I have been so it this exersises for 3 week now. I couldn’t believe how easy it got for me. This is the only workout that actually workout for me. I have had weight issues and body image issues for quite a while now so this has really helped boost my confidence. Again thank you from the bottom of my heart ����������������������������

  • I literally only did like half of this because my shoulder feels funny. Are there alternative exercises I could do in the pace of ones heavily involving using your arms to lift yourself?

  • GUYS if you wonder if this works, IT DOES!❤️ don’t give up���� I always use this in a week when I need a back workout and it gives amazing results!❤️ everybody have different body types so if you don’t see so much results in the first weekend I’m sure you will in the next ones!�������� thanks Emi!��

  • I have no desire to compete, but I love seeing a lady demonstrate some of the exercises because the movement is a little different