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

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

7 Simple Exercises That Will Transform Your Body in Just 4 Weeks

The new year has arrived, and with it, thoughts about getting fit and ready for the spring. However, these intentions tend to not last as long as we would like them to.

To get you in shape, we have come up with some simple exercises that will change how you look in as little as four weeks. You won’t have to go to the gym or buy any special equipment — all you need is determination and ten minutes a day.

Plank

A plank is a static exercise, which means you don’t need to move while doing it, but simply hold your body in the correct position instead. To do it right, follow the example shown in the picture and prop yourself on your elbows, forearms, and forefeet. It’s important to keep your back perfectly straight without your waist lowered or your bottom upraised. If you don’t have difficulties keeping your body in the elbow plank, then something’s not right. While in this position, the muscles that keep you straight are being worked, such as the abs, arm muscles, back, and anterior thigh muscles.

Push-ups

To do a correct push-up, assume the plank as the initial position, and then push yourself up with your arms. The most important thing is to keep your back, bottom, and legs in a straight line — this will strain your abs as well as your arms. The next step is to return to the initial position as slowly as possible.

Toning your thigh and bottom muscles

Begin the exercise as shown in the picture, propping yourself on your hands and knees. Then, stretch one leg, trying to keep it straight and not letting it go to the side or bend while raising and stretching the opposite arm at the same time. After that, do the same for the other arm and leg.

Squats

Squatting is all about balance — put your feet shoulder-width apart and stand on the soles of your feet. Then, begin squatting as if slowly sitting down on a low imaginary chair. Your knees and feet should form a straight line. Try to pull the small of your back in as far as you can. You may also help keep your balance by stretching your arms out in front of you, as shown in the picture. When you are down, start pushing yourself up as slowly as you can.

Ab exercises

Lie on your back and stretch your arms up, then slowly raise one of your legs, bent at the knee, and touch it with your hand, as you can see above. Return to the initial position and repeat with the other leg and arm. Don’t forget about the main rule here — the left arm goes to the left leg, and the right arm goes to the right one.

Abs and buttocks

First, prop yourself on your hands and feet so that your body forms a triangle above the floor. Raise one of your legs as high as you can, as seen in the first picture, and then lower it slowly and try to touch the tip of your nose with your knee. Return to the initial position and do the same with the other leg.

Waist

Take up the initial position with your legs set widely apart and slightly bent at the knees and with your back propped against the wall. Then, lace your fingers or take a ball, as shown in the picture, and slowly move your hands from side to side, trying to touch the wall with them and, most importantly, keeping upright.

The four-week plan

Week 1:

Do the following for six days:

2 minutes plank;

1 minute push-ups;

1 minute abs and thighs;

1 minute abs;

1 minute abs and buttocks;

1 minute waist;

2 minutes plank.

Have a ten-second break between the exercises.

Week 2:

Alternate the following sets for 6 days.

Set 1:

3 minutes plank;

3 minutes abs;

3 minutes thighs and buttocks.

Have a 15-second break between the exercises.

Set 2:

3 minutes waist;

3 minutes push-ups;

3 minutes abs and buttocks.

Have a 15-second break between the exercises.

Week 3: repeat the Week 1 set.

Week 4: repeat the Week 2 sets.

If you do everything correctly, you will achieve amazing results in just a month and, as a bonus, develop a habit of doing this simple ten-minute set of exercises every day. And if you want to improve your body even more, then doubling the effort is all you need to do!

Photo credit: popsugar