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How do you get that line that goes down the middle of your back?


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I'm trying to get that indention on my back (where the spine is).  I work out alot and eat right and have it from my shoulders to my rib cage but I can't get it to go all the way down to my hips.  Does anyone have any excercises they can recommend?  Thanks!!

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Is this what you're talking about?

Yes exactly!!! Are there specific excercises I can do to achieve that?
Original Post by gelabela:

Are there specific excercises I can do to achieve that?

 No.

Original Post by floggingsully:

Original Post by gelabela:

Are there specific excercises I can do to achieve that?

 No.

 Agreed!

Lose fat. It is the only way.

 

Is it genetics? 

Solid555- I've hit a pateau.. I watch my caloric intake, I excercise 5-6 days a week weight lifting, cardio, circuit train for 2-3 hrs.  I don't know if I can lose any more fat its been stagnant for about 1.5 months now.  I think my body fat is pretty low overall now except for my mid section I wouldn't mind losing another inch but I don't know what else to do that still keeps it healthy.  Do you suggest anything?

Original Post by gelabela:

Is it genetics? 

 If you want what bier posted, it's more about lighting.

floggingsully - hehehe

Well I'm overweight still but I can proudly proclaim I have that line in my back- I think push ups planks prone cobras lat pulldowns and all the other weight lifting I do has defined the back considerably.

I still have some back fat but its greatly improved since getting serious with the weight liftng

Original Post by dbackerfan:

Well I'm overweight still but I can proudly proclaim I have that line in my back- I think push ups planks prone cobras lat pulldowns and all the other weight lifting I do has defined the back considerably.

I still have some back fat but its greatly improved since getting serious with the weight liftng


I've got this naturally, the only exercise i do is running and roller blading, and only started that recently. For me I'd say it's genetic.

As close-minded as this sounds, I've never seen anyone without a spine...

Ok, that came out weird. I've always had that line down my back, my whole family does. I don't think I've ever seen someone without the line for their spine. sometimes it's deeper than others, sure, but I've never seen, like, a completely flat back.

Sounds odd.

Original Post by gelabela:

Is it genetics? 

Solid555- I've hit a pateau.. I watch my caloric intake, I excercise 5-6 days a week weight lifting, cardio, circuit train for 2-3 hrs.  I don't know if I can lose any more fat its been stagnant for about 1.5 months now.  I think my body fat is pretty low overall now except for my mid section I wouldn't mind losing another inch but I don't know what else to do that still keeps it healthy.  Do you suggest anything?

Genetics plays a huge part in how you look. Where your body stores fat, your natural frame, etc. There is not much you can do about that.

If you are exercising 2-3 hours a day, there's not much more you can do there. That is a lot. It could be possible that you are not exercising very intelligently, and you could get more out of a better program. But I don't know what you are doing so it is impossible to give advice.

As you get leaner and leaner it gets harder to lose fat. If you are very lean and just trying to lose that last few pounds of fat, you will have to work hard. You probably have to decide if it is worth it. If you do want to do it, you might try looking at one of Lyle McDonald's books. He has a couple of books written for bodybuilders and others that want to go all the way: http://www.bodyrecomposition.com/store

But if you really can't see your spine, I am guessing you are not super lean. In that case, just cleaning up your diet a little more would do the trick.

 

This topic really hits home for me, and I happen to disagree with several of the above posts. The rear part of the spine is the spinous process, a bunch of fin like things sticking straight back off of each vertebra.  There are tendons between those fins and a thin tendon along the whole line of them, but there aren't any muscles between that and the skin. Fat doesn't tend to settle there either, just like fat doesn't settle on the tip of your elbow or on your knuckles.

To have a groove, the combination of muscles (spinous erectus) and fat along the sides have to be thicker than the distance those bones stick rearward. On bigger boned people, you can see each vertebrae unless they have really thick muscles along the sides, or unless they are very fat.

Bad posture makes the bones stick out more. Lack of muscle make the bones more visible. In that same case (thin muscles), losing fat makes the bones even more visible. Check out some of the galleries posted by the recovering anorexics (no groove at all and protruding vertebrae). Certainly, genetics affects how big your bones are and how thick your core muscles tend to be.

If you get much too fat, you back gets pretty flat and you lose the groove or it gets wide and shallow. If you get too skinny for the amount of muscle that you have, you won't have the groove either.

My case: I am very big boned and never had much in the way of thick back muscles. My posture wasn't very good either and my spine actually stuck out further than the rest of my back for a fairly large section in the middle. Now, I have more muscle, better posture, and the same or less fat% and I have a moderate groove for 2/3. It is still just flat in the middle, but I am working on that.

I believe that the woman in Bier's post has some pretty significant back muscles, and just the right amount of fat. I think her groove would be reduced by either losing or gaining weight (fat).

Assuming that you need to thicken your muscles, any lower back exercise would help. To increase muscle hypertrophy, you'd want to use a weight/resistance that you could only do 8-12 times. Maybe deadlifts.

#14  
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I've got that line! I didn't realize it was so sought after...just thought that's how my muscles developed! I've been doing kickboxing and weight lifting classes for a few years now. The weight lifting class especially works the back, as there's a whole set of exercises dedicated to it. Plus, our back muscles help us while doing other body parts as well. But we do bent rows, dead lifts, clean and presses during the back sequence. Someone said there's no exercises to "create"this line, but these had to have had a part in developing it.

Funny thing...my ex-boyfriend would always put his hand on the small of my back and "play" w/that little indent I have. I thought it was cool, and he too commented that it was just how my muscles developed. I never paid much attention to it before, but now I'm always checking out my back!

 

Original Post by floggingsully:

Original Post by gelabela:

Is it genetics? 

 If you want what bier posted, it's more about lighting.

 absolutely this^^, along with the photographer skill, camera capabilities, good model who stands right, angles emphasized, etc. and it seems the contrast in the picture pointedly emphasizes to reveal the anatomically correct non scoliosis, shape of the spine as depicted in medical illustrations of the body.

Yeah, I guess it could also be a lack of muscle in the lower back.

If that is the case, then deadlifts is the answer.

 

Doing weight training, cardio, and circuit training all in the same session is way too much. Depending on your workout, you should be able to finish in 30-60 minutes. The fact that you are spending up to three hours per day, makes me question your workout regimen. I mean if you are able to go for up to three hours, it sounds like you aren't pushing yourself hard enough. Also, you say you are watching your calories, but what types of foods/drinks are you consuming? It isn't just about the amount of calories, but the type of calories as well.

When choosing the type of lifting it is better to either do just heavy lifting or circuit training. But not both in the same session. What type of lifting you choose depends on your goals. When lifting heavy, use a weight that you can only do 8-10 times. Make sure to really challenge yourself. No 15 rep sets. Take a stab at full body lifting w/ compound exercises. You will use more muscle groups and get a better overall workout. These are exercises like squats (going below parallel), deadlifts, bench press, standing military, bent over rows, step-ups, lunges, push-ups, pull-ups, dips, etc.. Choose one lower body exercise, one upper body push, and one upper body pull. Do three sets per exercise with good form. Also, start to make small increases to the weight you are using, once you can do a particular exercise with good form for three sets with your goal amount of reps. A good full body session with proper rest between sets will go for no longer than 45 minutes.

When you circuit train, start doing full body routines with free weights/body weight exercises. I am going to provide you with a few sample circuits. Switch off between them every other day do it 3x a week. So Mon is #1, Wed is #2, Fri is #1, Mon is #2, etc..

1) DB Deadlift (10 reps), DB Bench Press (10 Reps), DB Step-Ups (10 reps per leg), Weight-Assisted Pull-ups (10 Reps), Plank (30 seconds), and 15 squat jumps. Give yourself only 10 seconds rest between exercises and only 60 seconds between rounds. Try to go for 5 rounds.

** When selecting the weight to use, you want to make sure you choose a weight that is somewhat challenging, but light enough to allow you to make it through the rounds.

2) Barbel Squat going below parallel (10 reps), Standing Military Press w/ Bar (10 Reps), DB Lunges (10 each leg), DB Bent Over Row (10 reps), Plank (30 seconds), and Mountain Climbers (30 seconds high intensity). Once again, only give yourself 10 seconds rest between exercises and 60 seconds between rounds. Go for 5 rounds.

** On the barbel exercises, start out with the smaller barbel that weights 25 pounds if you aren't up to the 45 pound bar yet. Make sure to add enough weight to where the exercises will be somewhat challenging, but light enough to where you can make it through all the rounds.

Now I guarantee that if you put everything you have into these circuits, use a weight that is somewhat challenging, and follow the prescribed rest periods, you will be spent in under 30 minutes and you will be done for the day.

What do you think of the lead picture in this article?

http://www.sheknows.com/articles/803952/five- exercises-for-a-sexy-back-illustrated-back-ex ercises

I don't think it is a good example of a sexy back. She doesn't have a groove, and different lighting wouldn't giver her one.

Just below her strap, you can see the tips of a few vertebra. If she lost fat, they would become even more visible. If she was standing up with a more curved posture, I admit that you probably can't see them.

My opinion is that she needs to build more muscle, not to lose fat.

Any other opinions?

PS The rest of the article isn't worth reading, but I am sure you could find something good on the internet somewhere.

I have the line start from the bottom working its way up, just because you don't have it don't be discouraged. It is very possibly that it is genetic. My mother and I both have it and we are "technically" classified as over weight. You can work out and work out eat right and be fit and you may not get it. Think of all the progress you made and not what you do not have.

Stand up strait.No really when you are checking out your own back you have to curve your shoulders forward in order to see over tyhem,. If you stand up strait it will be there. Exceptions are if you are very very underweight or very very overweight. So if you are under 100 lbs or over 300 then i take this back but if you are in the middle you should have that simply with rolling your shoulders back into good posture.

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