7 Effective Exercises To Get Rid Of Folds On Your Back And Sides

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Performing this exercises regularly at home for 2-3 weeks can tone up your back muscles.

-Forward bends

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

-Side bends

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

-Push-ups

  • 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.

-Bow pose

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

-Superman

  • Lie on your stomach, stretching your arms and legs.
  • Raise both legs and arms at the same time, bending your back.
  • Stay in this position for a few seconds.
  • Return to the initial position.

-Upper back lifts on stability ball

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

-Bridge

This exercise is extremely effective for the back, but it may be dangerous to do it without preparation. Start trying to perform the bridge only a couple of weeks after regular workouts with the previous exercises.

  • Lie on your back with your legs bent at the knees. Press your palms to the floor above your head.
  • Start gently lifting your hips and then your shoulders up, bending your back.
  • Hold at the highest point for a few seconds.
  • Try to return to the initial position by gently lowering your back to the floor.

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Written by Martin

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