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. Bending over to tie a shoe, carrying in groceries or hunching over to use a laptop puts a lot of strain on the back. This can cause us to become slouched and develop folds on our sides and back. Getting rid of these folds is no easy task, but there are effective exercises that can help.
A toned back not only looks good in the mirror, but it can also help with posture. You don’t want to get older and have back problems because you have bad posture. If you have a bad back, it will affect the rest of your body as well.
Below are the top effective exercises that will help rid you of the folds on your sides and back.
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.
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.
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.
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 5o 20 seconds.
The Superman: 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.
Upper Back Lifts On A Stability Ball: 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.
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.
These are the most effective side and back exercises, but don’t limit yourself. There are many other ways to get rid of your side and back folds. The best way is to constantly do exercise and have a healthy diet. You can’t expect to do these exercises once and have your side and back folds be completely gone. Dedication is key.