When we exercise, we tend to forget about our back. Maybe it’s because we don’t see it when we look in the mirror.
Everyone slouches, yes, everyone. This causes our back muscles to lack physical activity and it really needs it, just like the rest of your body. When your back has a lack of muscle use, you will start to see creases appear.
If you’re tired of the flab on your back and sides, here’s a list of moves just for you. Try these exercises for the next 3 weeks and see if you notice a difference. You can even do them at home.
1. Superman
3-4 sets, 15-20 reps
Lay on your stomach. Stretch your legs and arms out straight. Raise both of your arms and legs up at the same time. Arch your back while lifting your arms and legs. Stay in this position a few seconds.
2. Side bend
3 sets, 15-20 reps
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.
3. Forward bend
2-3 sets, 10-25 reps
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.
4. Push-up
2-3 sets, 15-20 reps
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.
5. Bridge
1-2 sets of 3 to 5 sec
This exercise can be very effective in exercising your back. You need to prep before going full on with it. It can be dangerous if you try too hard in the beginning. Don’t even attempt a bridge until you have had at least two weeks of other, regular workouts that focus on back strength.
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.
6. Bow pose
1 sets of 20-60 Seconds
Lay on your stomach and take arms up in front of you. While bending your back, lift your arms, head, and legs up simultaneously. Reach back and take hold of your ankles. Breath in very deeply. Hold this position for up to 60 seconds. When you breathe out, you can relax the muscles and return to start position.
7. Upper back lifts on stability ball
1-2 sets, 10-15 reps
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.
