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

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We all know that the hardest part of losing weight and shaping the body is that you can’t isolate a specific spot on your body and melt the fat away from it.

To achieve your goals you should be focused on your healthy diet but on a smart full-body training, too, if you really want to burn fat and see the results all over.

In this article, you can find a workout composed of some simple but effective exercises, which when performed regularly at home for 2-3 weeks can tone up your back muscles.

  1. Forward bends

Instructions:

–           Starting position – Standing straight with feet shoulder-width apart.

–           Leaning forward without bending your knees, try to get to the floor with your hands.

–           Reaching the floor stay for 5 seconds stretching your muscles.

–           Return to starting position to complete one rep.

Perform 10 reps.

  1. Side bends

Instructions:

–           Starting position – standing straight with feet shoulder-width apart, holding a dumbbell in one hand

–           Lifting a hand without dumbbell up, put the palm on the back of your head.

–           Lower down to the side with a dumbbell in your hand, making short bends toward your arm with the dumbbell.

–           Repet to another side to complete one rep.

Perform 15 reps.

  1. Push-ups

Instructions:

–           Starting position – a high plank position

–           Shifting your center of gravity to your arms, lower your body, bending your arms at the elbows.

–           Return to the starting position to complete one rep.

Perform 20 reps.

  1. Bow pose

Instructions:

–           Starting position – laying on your stomach, pulling your arms forward.

–           Bending your back, lift your head, arms, and legs up at the same time.

–           Grab your ankles, and inhaling deeply, hold this position for a few seconds.

–           While exhaling, relax the muscles, and return to the starting position to complete one rep

Perform 50 sec.

  1. Superman

Instructions:

–           Starting position – laying on your stomach, stretch your arms and legs.

–           Lifting both legs and arms at the same time, bend your back.

–           Taking a deep breath hold this position for a few seconds.

–           Exhaling return to the starting position to complete one rep.

Perform 15 reps.

  1. Upper back lifts on stability ball

Instructions:

–           Starting position – laying down on the ball on your belly, fix your legs shoulder-width on the floor, and place your hands on the back of your head.

–           Keeping your neck straight, lift and lower your shoulders and upper back.

Perform 12 reps.

  1. Bridge

The bridge is extremely effective for the back, but be careful when you start.

Instructions:

–           Starting position – laying on your back with your legs bent at the knees, press your palms to the floor above your head.

–           Lifting your hips gently and then your shoulders up, bend your back.

–           Hold for a few seconds at the highest point.

–           Return to the starting position by gently lowering your back to the floor to complete one rep.

Perform 5 sec.

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