Here’s what you can do to get the body most desired for...
types of Pilates and their benefits Workouts to build a sexy torso
Ignore the mirror. Your posterior muscles are more important than your anterior ones for building the classic V. Your workout must add size and strengthen the lower back and the smaller back muscles that serve as secondary movers. A few exercises that work the posterior deltoids and trapezius muscles will prevent stabilizing muscles from tiring out. The stronger your stabilizers are, the longer – and harder – you’ll be able to train your larger back muscles.
The WORKOUT This routine hits every muscle group that adds to your V – primarily your latissimus dorsi and shoulder muscles. It also blends in a few exercises to condition your abdominal and spinal muscles so that the narrow portion of your V shape is just as strong as the top half. Shoot for twice a week, but if you feel weaker during your second workout than during your first, drop back to once a week. Recovery is key. In the fourth week, reduce the amount of weight you lift by 30% and perform a higher number of repetitions. This focuses the needed attention on smaller muscles while giving your larger muscles a well-deserved break. Capping off your four-week plan this way ensures that you’ll be able to train longer and harder for weeks to come.
The Muscles THAT FORM The ‘V’ Sculpting a torso that’s wide on top and narrow at the bottom requires a workout that targets the entire back. The largest muscles of the back – the latissimus dorsi – wrap around the sides of the upper body just below the arms. The lats give the torso a wider, flared shape. The middle deltoids and trapezius add size, while the lower-back muscles, rectus abdominis and the obliques provide support.
Goal 1: More Power! Your back plays a huge role in how your entire body functions, because it attaches to your hips, abdominals, chest, shoulders, and neck. Strengthening your back gives you additional power in all sports by stabilizing your body to swing or throw harder.
Goal 2: a slimmer waistline! Reshaping your upper body can make you appear slimmer, even if you haven’t lost an inch around your gut. The ‘V’ starts with a back that flares near the shoulders and tapers at the waist. Throw a pair of broad shoulders into the illusion and your stomach practically disappears.
Goal 3: Better posture! Being able to stand up straight and hold your stomach in requires strong, resilient muscles along your spine and in your lower back. The stronger these muscles are, the easier if is for you to maintain good posture throughout the day and during any activity.
Goal 4: speed to Burn! Sprinters know the importance of strong back muscles. Swinging your arms helps your legs propel your body, but it’s your back muscles that direct your arms, acting like rudders to control their speed and power.