7 Effective Exercises to Get Rid of Folds on Your Back and Sides
|We often forget about our back simply 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.
Just Healthy Way collected for you some simple but effective exercises. Performing them regularly at home for 2-3 weeks can tone up your back muscles.
Forward bends
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- 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
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- 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
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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.
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 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
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- 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
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- 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
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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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Preview photo credit DEPOSITPHOTOSBased on materials from sheknows, womenshealthmag, dailyburn, bodybuilding