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6 Yoga Moves You Need for A Stronger Back

There’s a long list of reasons you should include yoga in your fitness regimen. Not only is it a stress-reliever, but it’s also a surefire way to build strength, tone up, and increase flexibility and balance. Up the intensity (read: flow faster), and it can even count as a cardio. This workout from Jeanette Jenkins, celeb trainer of the Hollywood Trainer Club, incorporates twists, planks, and a vinyasa flow that helps tone your back—and legs and arms. (BTW, yoga can also ease back pain. Try these moves.) Ready to flow? Roll out your mat and get om-ing.

blast the back fat workout

How it works: Grab a yoga mat or find a soft surface to practice on (like sand). Complete the indicated number of reps for each move. For a demo of each pose, watch the video of Jeanette above.

Chair Pose with Arm Rotation

A. Squat into chair pose with feet together, arms overhead.
B. Keeping knees bent, circle arms backward and hinge torso forward to touch fingertips to ground.
C. Stand, reaching arms above head.

Do 8 reps.

Chair Pose with Twist

A. Squat with feet together, arms in prayer position.
B. Draw navel into spine and twist to bring right elbow outside left knee.

Hold for about 3 breaths on each side.

Alternating Side Plank

A. Start in high plank position.
B. Lift left hand and roll onto the outside of the right foot to shift into right side plank.
C. Return to high plank, then lift right hand and roll onto the outside of the left foot to shift in left side plank.
D. Return to start.

Do 8 reps.

Cat-Cow Stretch

A. Start on all fours in tabletop position with a neutral spine.
B. Exhale and draw belly button to spine while rounding back and drawing chin toward chest.
C. Inhale and arch back, lifting tailbone and crown of the head towards the sky.

Do 8 reps.

Bird-Dog Crunch

A. Start on all fours, right leg reaching straight behind you, left arm straight ahead.
B. Crunch left elbow to right knee.

Do 8 to 10 reps, then hold with opposite arm and leg extended for 8 to 10 breaths on each side.

Vinyasa: Plank, Chaturanga, Upward Dog to Downward Dog

A. Start in high plank position.
B. Lower body halfway to the ground, elbows tight by sides, engaging core to keep the body in a straight line (chaturanga).
C. Shift weight forward, flip onto tops of feet and straighten arms, lifting chest up and the crown of the head toward the sky. Knees should hover off the floor (upward dog).
D. Shift hips up and back, forming an upside-down “V” shape (downward dog).
E. Shift weight forward over hands to return to start.

Do 8 reps.

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