Simple, but very effective

Using exercise tubing with this simple move gives you a portable way to firm and strengthen your upper and middle back along with targeting the smaller muscles in your arms and shoulders. You don’t have to go to the gym to do it, and it’s a handy exercise to remember when traveling.

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1 Sit on the floor and grasp the handles of the exercise tubing with your palms turned up. Hook the middle of the tubing around the arches of both feet. Straighten your legs in front of you with your feet hip-width apart. Sit tall and pull your abdominals in to support your back.

2 Squeeze your shoulder blades together and pull your elbows back as far as you can. Do not lean backward or allow the shoulders to lift toward your ears. Be sure to keep your back upright with your abdominals firm throughout the move. Pause for a moment and then slowly return your arms to the start position. Repeat for a set of eight to 12 repetitions and work up to three sets.

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-- Karen Voight