Strong by Stacy - Stacy Voulgaris

So it’s pretty simple to get a back line…

Make sure you mix your upper back mobility exercises like cat camel, puppy stretch, scapula push ups and chest stretches with your back work!

For your back work you should do at least 2x horizontal pull and 2x vertical pull exercises each week and train them with intensity.

My fave vertical pull exercises would be neural grip lat-pulldown and mid grip chin-ups.

My fave horizontal pull exercises right now would be supinated supported plate row and db bench row.

And yes, of course your nutrition will reveal the training system 💪🏼✅

I always program for posture gains as well as muscular and strength.

My clients always see me program like this… just ask them 😝

Happy Monday fam.

Stacy xx

It’s simple….

1) Train your core like any other muscle (with progressive overload) .

I’ve been loving leg raise and cable crunches. They are both my go-to as they are easy to progress.

2) Train your obliques as they add shape (but don’t do it excessively). We want definition, not a boxy waist.

Think anti-rotation exercises like Pallof presses, side planks and add dips for that extra stretch 🥵 (I’m doing this in the video).

3) Use Pilates-style exercises to build deep core control.
Pilates moves (like dead bugs, roll-downs) are amazing for breath control, pelvic stability, and connection.

When you can load your core and control your breath + pelvis, your abs don’t just get stronger, they also become more defined over time.

Have you tried this exercise before ?!