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Thread: exercises to get a more arched back

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    Default exercises to get a more arched back

    this is probably going to sound weird, but are there any exercises to get a more arched back? like the nice little C shape that appears on some girls when they stick their ass out lol, mine seems unusually stiff and flat :/ i don't want "lordosis" or anything, but is it something that you are just born with, or can work to get with stretches or exercises? i notice that the girl with very nicely arched backs, regardless of body type, look sexier.. kind of like the hip to waist ratio of .7

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    Default Re: exercises to get a more arched back

    Ugh. I hate back stretches almost as much as working middle splits.

    Offhand you can do the cobra stretch in three plases. Lay flat on ground arms at shoulder width and legs fully extended. Move your hands in about 6" and push back arching your back keeping your ribcage on the ground as much as possible to stretch upper back. Relax lay flat then hands at face. Arch again keeping lower ribcage on ground for mid back. Lay flat arms at boobs arch back keep pelvis on ground for low back into full cobra.

    Google cobra stretch.

    That's one. There are several others. Maybe take a flexibility class at a yoga or pole studio. Once you learn the stretches you can stretch on your own if your dedicated.

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    Default Re: exercises to get a more arched back

    Bridges.

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    Default Re: exercises to get a more arched back

    Deadlifts -- but rather than bending your knees downward, just slowly bend your back forward and take the focus away from your legs (don't lock your knees) -- your hamstrings should feel stretched and on your way back up, you will actually feel your glutes contracting.

    Back raises -- i prefer on the back raise bench

    Supermans -- on a mat obvs

    Unsophisticated in the finest sense of the word.

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    Default Re: exercises to get a more arched back

    Lol just reading these recommendations makes my back hurt.

    I always love the lunge position with back leg bent at the knee against a wall/mirror and bending back walking your body down the mirror to get your foot on your head.

    Hurts so much but is a great back and hip flexor stretch and eventually you can do the pose in a inside leg hang on the pole which is really pretty.

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    Default Re: exercises to get a more arched back

    Yoga is one way.

    I think the women with beautifully arched backs are more limber and flexible in general which can be accomplished with yoga.

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    Default Re: exercises to get a more arched back

    Actually you really have to be born with it. There's exercises to accentuate it. If your lower back is super toned and you have zero fat there and work your ass hard. I have it naturally and it's a PIA. My chiro said that's why my bodies always out of alignment.

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    Default Re: exercises to get a more arched back

    thanks girls! im gonna try these suggestions and see if they work for me i figured the REALLY accentuated ones are probably just genetic, but they do make a girl look 100% more sexy in my opinion..theres one girl i work with who looks like she could fold in half the opposite way, not looking for that extreme but just a nice little one..if i can. my back is pretty stiff, an i have no fat so my butt doesn't stick out. always wanted to do yoga, and working on gaining some weight

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    Default Re: exercises to get a more arched back

    I used to have a friend at my old club who had a CRAZY arch and she just told me she always did the cobra stretch at home while she was just watching tv or hanging out. She was also flexible so I'm sure that helped. I think my arch has gotten better because I always stick my ass out wherever I am (it's become a habit, plus I think I just look better lol) but I need to start stretching everyday because I'm not flexible at all. I think start with making a habit to arch your back and stick your ass out wherever you are every second of the day (cause clearly that's helped me some! lol) and also stretch at home.

    oh and your arch really does make a huge difference in how your body looks! when I stand straight up and down without sticking out my ass I feel like it looks small and my stomach looks bigger, then when I stick it out and arch my back as much as I can with it looking normal my ass is like BAM! lol

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    Default Re: exercises to get a more arched back

    That is a sexy as hell, I have to agree.

    I liked the post on deadlifts, the type being described sounds like romanian deadlifts.

    Another thing that might work is GHD situps, but those arent at your typical gym.

    Anything that works the posterior chain probably adds to what you are looking for.

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