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

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.

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.

Preview photo credit DEPOSITPHOTOS 
Based on materials from sheknows, womenshealthmag, dailyburn, bodybuilding

The Best Exercise to Effectively Burn Fat and Improve Posture

The Best Exercise to Effectively Burn Fat and Improve Posture

The best way to prepare for beach season in no time is to choose one effective exercise and stick to it.

We at Bright Side would like to tell you about the "reverse plank" exercise that’s not yet as popular as the regular plank but is easily as useful.

How to do it:

Sit on the floor, and stretch your legs in front of you. Put your hands on the floor palms down, and spread your fingers for maximum support.Bend forward by 45° to the floor. Put your hands behind your buttocks so that your arms make a straight line from your shoulders down.Hold your weight with your hands and heels while pushing your buttocks up.Lift your torso, legs, and buttocks until they form a straight line, just like with the regular plank.Strain your abdominal muscles, and pull your stomach in while your torso is moving up.Hold this position for 15-60 seconds.Slowly lower yourself on the floor.

Effects:

Fit buttocks and calves. Compared to the regular plank, the reverse one loads your gluteus and calves much more.Improved metabolism. While you’re in the plank, calories will burn even faster than they would from dynamic exercise. It’s been noted that most people practicing this plank have no problems with metabolism.Perfect spine. The reverse plank guarantees improvement of posture as you use the muscles that help keep your back straight. It’s particularly important for office workers.Relief from pain and cramps in the back. By doing the reverse plank at least 3-4 times a week, you’ll rid yourself of backaches and cramps. Both reverse and regular planks effectively work the responsible muscles.Flat abs and more. It’s important not to lower your pelvis or throw back your head, and your back should be straight. The reverse plank strengthens your arms, abs, and legs and also stretches your shoulder muscles.

Based on materials from coachmag.co.uk

Ways to Get Perfect Abs With Just a Chair

5 Ways to Get Perfect Abs With Just a Chair

To build the perfect beach body, you don’t need to waste money on expensive fitness centers, special diets, or weight loss creams. All you need is a chair and 10 minutes of exercise a day.

We at Bright Side suggest you try these five simple exercises to get rid of belly fat quickly.

Twists

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Stand behind a chair, and place your hands on its back.Take a few steps back, slightly bending your knees until your chest is parallel to the floor.Slowly turn to the left, lifting your left hand over your ear.Repeat 20 times, alternating sides.

Floor Twists

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Lie on your back, move closer to the chair, and put your feet on it.Put your hands behind your head.Using your ab muscles, raise your shoulder blades off the floor, and touch your right knee with your left elbow.Repeat 20 times, alternating sides.

Leg Raises

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Sit at the edge of the chair, bend your knees, and place your palms behind you.Move your buttocks slightly forward so they don’t touch the chair.Raise the straight left leg, keeping it parallel to the floor.Repeat 20 times, alternating legs.

Plank

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Lean on the edge of the chair, straighten your body in a line, and take the position of the plank.Keep your back straight.Hold the plank for 30 seconds.Try increasing the time by 10 seconds every day.

Squats

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Upright straight arms at the edge of a chair.Bend your knees at 90 degrees, and place your feet slightly wider than shoulder-width apart.Bend your elbows, and lower down. Then raise back completely straightening your arms.Repeat 20 times.

Preview photo credit Depositphotos

Most Effective Exercises to Get Rid of a Double Chin

The 7 Most Effective Exercises to Get Rid of a Double Chin

Eating right and being physically active are a few examples of good habits that can help your body stay fit and young. But this is also true for our facial muscles which tend to lose their firmness as we age.

With that in mind, we at Bright Side have compiled a list of the best exercises designed to help return your face to its former glory.

Warming up the muscles

Just like before any other workout, you’ll want to warm up your facial muscles.

For this purpose, move your lower jaw forward and backward and then side to side. All movements should be performed slowly and smoothly without sudden jerks. Repeat the exercise 8-10 times.

1. The scoop

Open your mouth, and roll your bottom lip over your lower teeth. Imagine that you need to scoop water with your lower jaw. Move your head down in a scooping motion, and close your mouth while lifting your head.

While performing this exercise make sure that the corners of your lips are completely relaxed. Repeat 5-7 times.

2. Touch your nose

A double chin is also associated with weakness of the hyoid muscles. That is why they also need to be strengthened.

Stick out your tongue as far as possible, and try to reach your nose with the tip of your tongue. Keep your lips relaxed. Repeat 5 times.

3. The perfect oval face

If you want to return the shape of your face to a younger look and pull your cheeks up, do the following exercise: turn your head to the left, and pull your lower jaw forward, straining the muscles of your neck. You should feel the muscles on the left of your neck stretching. Then turn your head to the right and do the same movement. Repeat 5 times on each side.

4. "Kiss the giraffe"

Imagine you need to kiss a giraffe (or someone who is very tall).

Lift your face up, and look at the ceiling. Slightly bring your lower jaw forward, and pucker your lips as if you are going to kiss someone. If you are performing the exercise correctly, you should feel a strong tension in your neck. Hold the position for 5 to 8 seconds and release. Repeat 5 times.

5. Resistance

For this exercise, you need to make two fists and place them directly under your chin. Then begin to move your lower jaw slightly down on your fists, and strain your muscles while overcoming the resistance. The pressing force should gradually increase. When you reach maximum resistance, hold for 3 seconds. Then relax, and repeat the exercise 5-7 times.

6. Smile

Clench your teeth with your mouth closed, and try to stretch the corners of your lips as wide as possible. Now push your tongue against your hard palate, gradually increasing the pressing force. If you feel a strong tension in your chin muscles, then you have performed the exercise correctly. Hold this feeling of tension for 5 seconds, and then relax for 3 seconds. Repeat 5-8 times.

7. Puffy cheeks

Inhale deeply with your mouth, and fill it with air. Close your mouth, and puff up your cheeks. Now press your palms on your cheeks so that you feel tension in your muscles. Hold for 3-5 seconds, then release the air and relax. Repeat the exercise 5-6 times.

Source ladyformula 
Illustrator Daniil Shubin, Photographer Roman Zakharchenko, Model Olga Zakharchenko for BrightSide.me 
Based on materials from fitnesshealthzone, huffingtonpost