Tone up your back and shoulders with Jane's 3 minute sculpting exercise.
This is fantastic for working the shoulders and back which you might just want to show off in your little black dress! You’ll need a weight around 2 – 4 kg. If you don’t have a weight you can use a weighted object - as long as it has a handle that you can comfortably hold, e.g. large washing powder box, fabric conditioner bottle or even your handbag!
Keep checking on your posture - it might be useful to do this in front of a mirror so you can check it out! See the video for the number of times you repeat each move. All these videos are in REAL time – just follow and GO!
With your weight in your right hand, step forward with your left foot, bend your knees and lean forward so that your back is almost horizontal but maintaining a neutral spine (see how to do it guide). Rest your left hand on your left thigh for support. Extend your right arm to the floor. Leading with your elbow. Lift the weight, behind your back in a rowing action.
As above but this time, with a slight bend in your elbow, pull back and out to the side with your arm so that you feel the movement more into the rear of your shoulder. This is a really tough move. If you find it too hard, go back to the back row and repeat that instead.
Stand tall, feet wider than hip width and holding the weight in front of your thighs with both hands. Bending at the elbows, lift the weight up to your chest so that your elbows are bent out to the side and up to shoulder height. Lower and repeat, keeping your shoulder blades drawn down and your tummy in tight.
For a harder version of the upright row, repeat except with your arms straight out to the front.