Get fit in 15 minutes: The best exercise and nutrition for a smooth back you'll want to show off
- Personal trainer Nadya Fairweather reveals the best exercise for a smooth back
- Shona Wilkinson advises pairing the work out with a diet rich in calcium
- Liz Hemmings shared a selection of items to wear for the fitness routine
WHAT TO DO
For a smooth back you’ll want to show off, try lying back extensions with wide arms, says celebrity personal trainer Nadya Fairweather (u-shape.co.uk). This exercise helps to strengthen the lower and upper back, while engaging the muscles that give you great posture.
Lie on your front, toes touching the floor, arms out wide and bent at 90 degrees, face looking down to keep the spine straight. Keeping toes down, lift your head, chest and arms off the floor. As you lift, squeeze the shoulder blades together by lifting your elbows as high as you can.
Make sure to keep looking down. Do eight slow lifts and lower, then one lift and hold for ten seconds. Follow with a stretch, sitting your bottom back on your heels. Repeat the exercise a few times in the day.
Celebrity personal trainer Nadya Fairweather revealed how lying back extensions with wide arms could help to sculpt a smooth back
WHAT TO EAT
Nutritionist Shona Wilkinson (shonawilkinson.com) recommends the following foods for a healthy and beautiful back.
Yoghurt contains plenty of calcium, which we need for our bones to give us a strong, straight back. But watch out for added sugar and instead opt for ‘live’ yoghurt.
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Carrots are a great food to help give skin a clear complexion. They contain vitamin C, which helps with skin conditions, as well as beta-carotene, which gives them their colour. This gets converted into vitamin A —essential for supporting skin health.
Meanwhile, pumpkin seeds are a great source of zinc, one of the most important nutrients for skin and its healing.
WHAT TO WEAR
