So many people are focused on getting the perfect abs and the perfect waistline. When this happens, they completely forget about their back. Our backs are constantly being used in our daily activities. Getting rid of these folds is no easy task, but there are effective exercises that can help.
Now, here are the top 7 effective exercises that will help rid you of the folds on your sides and back.
1. Forward Bend:
This exercise will help you stretch out your back. Nothing helps get rid of folds than stretching them out. Start by standing up straight and keep your feet shoulder-width apart. Try to lean forward without bending your knees and try to touch the floor with both palms. If you can’t touch it with your palms, try and reach it with your fingertips. Try to do 2-3 sets and 10-15 reps per set. There are all sorts of benefits to the forward bend exercise. Not only does this exercise stretch your hips, calves, and hamstrings, but it also strengthens the thighs and knees and keeps your spine flexible and strong. This exercise is also known to help reduce stress, activate the abdominal muscles, and relieve tension in the neck, spine, and back.
2. Side Bends:
This is the most beneficial exercise for getting rid of side folds. Start by standing straight with your feet spread wide apart. Raise either of your hands and place it on the back of your neck. On the other hand, you’ll have a dumbbell and begin to lower it. When you’re lowering it, begin to bend your head towards the arm with the dumbbell. Try to do 3 sets and 15-20 reps per set. This unique exercise targets both your external and internal obliques to strengthen the side ab wall. It can help tighten your core, sculpt your waist, and improve both your posture and your stability. Give it a go if you want a tighter core and smoothed out back!
3. Push Ups:
Whether you exercise or not, everyone knows this exercise. Start by getting into the plank position with your hands slightly outside your shoulder width. Begin to lower your body until you feel your chest touch the floor. Take a brief pause and push yourself up to the starting position. Attempt to do 3 sets and 20-30 reps per set.
4. Bow Pose:
This is a tough exercise to perform if you’re just starting. Begin by lying flat on your stomach. Then pull your arms forward and bend your back and slowly lift your head. Try and lift your legs and bring your heels close to your buttocks. Use both hands to grab your ankles and hold that position. Try and hold that position for 15 to 20 seconds.
5. The Superman:
Watch out, Clark Kent! This is a relatively easy but effective exercise for getting rid of folds on the sides and back. Start by lying straight down on your stomach. Stretch out your feet and arms and begin to lift them up at the same time while bending your back. Hold this position for 10 seconds then return to the starting position. Do 3 to 4 sets and 15 to 20 reps per set.
6. Upper Back Lifts On A Stability Ball:
This exercise might seem or even look a little bit confusing, but it’s actually pretty easy – and effective! To do this exercise, you’ll need a stability ball. Start by laying your belly on the ball with your legs shoulder-width apart and both palms on the back of your head. Keep your neck straight and lift your head while lowering your shoulders and upper back. Hold the position for 5 seconds then return to the starting position. For best results, do 1 set with 15-20 reps.
7. Full Bridge:
This is a more advanced exercise and will require a lot of practice and supervision. Start by lying flat on your back with your knees bent and your feet flat on the floor, hip-width apart. Then bend your arms and put your hands over your head. Begin to press your legs up and bend your back up and lift your body off the ground. If you’re just starting out, only lift your body halfway, this will form a half bridge. Once you get good at that, then you can try the full bridge.Bestie