The muscles in the back have the potential to burn tons of calories! If you are not crazey about the gym then this is a great exercise to do at home or on your lunch break at work!
Sit on the floor with your legs straight out in front of you. Secure the band around the bottoms of your feet and hold on to either end of the band. Sit up nice and tall with your shoulders over your hips. Not only will this protect your back from injury, but it will also strengthen your core and improve your posture. Keep your arms in a neutral position, with your elbows slightly bent. Inhale to prepare and as you exhale, pull the band back and bend your elbows behind you. Try not to move your torso, since you’re trying to target your upper back and arms in this exercise. Focus on making your movements slow and with control. This is one repetition. Repeat for a set of 12 to 15 repetitions. Do it 2-3 times (sets). (credit)
If you have an office at work, then try adding it to your break time for a quick boost of energy in the middle of the day. This exercise is great for people with desk jobs. Over time, being hunched over a desk for 8 hours a day can cause your shoulders to round forward and your back to weaken. Strengthening your back can help to correct your posture.