7 Effective Exercises to Get Rid of Folds on Your Back and Sides

We often ditch our back just because we cannot see it. We don’t notice how we slouch, depriving the muscles of physical activity. As a result, they become slack and annoying folds appear.

caltome collected you some simple but effective exercises. Performing them regularly reception for 2-3 weeks can tone your back muscles.

7/ Forward bends

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  • Stand straight with feet shoulder-width apart.
  • Lean forward without bending your knees.
  • Try to get to the ground together with your hands.
  • Reach the ground.

6/ Side bends

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  • Stand straight with feet shoulder-width apart.
  • Raise one hand up, and put the palm on the rear of your head.
  • Take a dumbbell in your other hand, and lower it down.
  • Make short bends toward your arm with the dumbbell.

5/ Push-ups

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  • Get into a high plank position.
  • Shift your center of gravity to your arms.
  • Lower your body, bending your arms at the elbows.
  • Return to the initial position.

4/ Bow pose

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  • Lie on your stomach.
  • Pull your arms forward.
  • Bend your back, lifting your head, arms, and legs up at an equivalent time.
  • Grab your ankles.
  • Inhale deeply. Stay during this position for a couple of seconds.
  • With an exhalation, relax the muscles, and return to the initial position.

3/ Superman

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  • Lie on your stomach, stretching your arms and legs.
  • Raise both legs and arms at an equivalent time, bending your back.
  • Stay during this position for a couple of seconds.
  • Return to the initial position.

2/ Upper back lifts on a stability ball

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  • Lie down on the ball on your belly.
  • Fix your legs shoulder-width on the ground.
  • Place your hands on the rear of your head.
  • Raise and lower your shoulders and upper back while keeping your neck straight.

1/ Bridge

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This exercise is extremely effective for the rear, but it’s going to be dangerous to try to to it without preparation. Start trying to perform the bridge only a few weeks after regular workouts with the previous exercises.

  • Lie on your back together with your legs bent at the knees. Press your palms to the ground above your head.
  • Start gently lifting your hips than your shoulders up, bending your back.
  • Hold at the very best point for a couple of seconds.
  • Try to return to the initial position by gently lowering your back to the ground.
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Based on materials from she knows, womenshealthmag, DailyBurn, bodybuilding

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