Shoulder Blade Squeezes
Works: mid-back, backs of shoulders (Bonus: Strengthening muscles in your mid-back enhances your standing and sitting posture. Result? A more streamlined silhouette.)
A. Hold a dumbbell in each hand and take one step forward; keep both knees bent. Keep your right (front) foot on the floor but lift your left (back) heel, balancing on the ball of your left foot. (Switch foot placement when you do your second set.) Lean forward from your waist, keeping your abs tight, spine straight and neck in line with your back. Hang your arms toward the floor, keeping hands in line with shoulders and palms facing back.
B. Tighten your abs and use the muscles in your mid-back to gently squeeze your shoulder blades together and down. Bend your arms, lifting your elbows up and behind you, keeping shoulders away from your ears. Keep your neck in line with your back, wrists straight down with palms back, and abs pulled in throughout.
C. Return to starting position. Do eight to 12 repetitions.