Americans endlessly obsess over their mid-sections. We spend time and money in pursuit of flat abs, a six-pack stomach, losing the “spare tire.” But muscles do not work in isolation. In all of our frenzy to flatten our abs, it is easy to forget the muscles that work in tandem with abdominals: the back. This is the focus of our final post in the Back of the Body Series.

Developing a strong back is essential to torso function, reduced lower back pain, and proper alignment. The back is made up of a complex network of muscles that perform multiple functions: stabilizing the spine, maintaining correct posture, core strength, and bending and twisting the torso. These important muscles are often underworked in exercise routines.

For this week’s exercise, we’ve chosen a movement that will target every muscle of the back, focusing on core stabilization and upper-middle back strength. You’ll need one dumbbell for this exercise.

Step 1: Begin by balancing on one leg. Engage the abdominals. Lift the other leg straight behind you, parallel to the ground. The opposite arm will hold the dumbbell, arm extended toward the floor. Maintain a neutral spine.

Step 2: Lift the arm up, elbow bent and out to the side. Squeeze the shoulder blade toward the spine.

Step 3: Lower the arm and repeat 12-15 times or to fatigue. Repeat on the other side.

Step 4: Complete a second set. This time the elbow stays close to the torso.

Sporting strong, chiseled arms is a fitness goal for many of us, men and women alike. Triceps play an important role in achieving this goal.

Triceps are big, powerful muscles in the upper arm and are primarily responsible for extending the elbow. They also assist in stabilizing the shoulder joint.

There are many effective ways to work the triceps. Here’s one that employs the stability ball. We like it because it requires core strength and helps tone the legs.

Step 1. Place the stability ball on the wall and lean on it with your lower back. Lower into a squat and place your weight in your heels. Engage your abdominals. Pull your shoulder blades down and back. Align your head and neck with your spine. Maintain these engagements throughout the exercise.

Step 2. With both hands wrapped around the handle, lift the dumbbell straight above your head. Inhale and lower the weight behind your head. Point the elbows up and keep them close to your ears.

Step 3. Exhale and lift the weight above your head. Straighten the arms all the way.

Repeat 15 times or to fatigue. Complete 2-3 sets.

*Photo credit: Stephanie Perrin, Peartree Photography

Let’s admit it: looking good in the mirror matters to us. Our appearance can be a powerful motivator to eat healthy and exercise. Standard workouts at the gym include biceps curls, pushups, abdominal work, shoulder exercises, all of which strengthen muscles in the front of the body, or what we can see in the mirror.

But it’s just as important to work and stretch the muscles we cannot see in the mirror. Neglecting our backsides can cause muscle imbalances that possibly lead to joint problems, bad posture and chronic back pain.

To help overcome this problem, Fit Gym is devoting a blog series to the Back of the Body. Every week we will post an article that explains the importance of a muscle group, describes its function, and demonstrates how to work and stretch the muscle.

Today we begin with the hamstrings, located on the backside of thigh.

Hamstrings are primarily responsible for bending the knee and assist in extending the hip. They also perform an important role in stabilizing the hips when we stand and walk. Weak, tight hamstrings are prevalent in the general population, most likely because Americans spend a significant portion of their lives sitting down. In this position, hamstrings remain shortened and unused. They adapt to their shortened position, and become tighter and weaker, compounding the problem. This can cause knee and hip problems as well as chronic lower back pain.

Fortunately, simple exercises and stretches, when performed regularly, can help correct the problem. You can work the hamstrings by bending the knee with load. Here’s one that we like. It employs a stability ball:

Step 1. Lie on your back and place your feet on top of the ball. Feet together is harder to balance, so spread them if you feel like you will fall. Place your arms on the ground beside you for support.

Engage your abdominals to stabilize the spine for the duration of this exercise.

Step 2. Lift your hips off the floor in bridge position.

Step 3. Exhale as you slowly roll the ball toward your hips. Keep the hips lifted and abs tight. Work slowly and maintain control of the ball.

Repeat 15 times or to fatigue. Complete 2-3 sets.

To stretch the hamstrings, extend the knee and bend the hip. Here’s a good one:

Stand with one foot in front of the other with both feet pointed forward. Keep both knees straight. Lower your nose toward your front knee, taking care not to bend the knee. Lower to the point of slight discomfort, but if it hurts, ease up a bit.

Hold for at least 20-30 seconds. Repeat on the opposite leg.

*Photo credit: Stephanie Perrin, Peartree Photography