Written By Ugochi Obiajunwa
The back requires utmost care as this is important to aid the body with the good posture it requires. In the quest to make earns meet, the back suffers a lot with a never-ending sitting position. And the extra pounds of flesh on one side prevent you from getting that perfect posture you desire. It’s a fact that trying to get rid of these folds is a tough task. But not to worry, there are several easy-to-follow exercises to tame the back and side bulge. Here are a few simple, but effective routine exercises for you to get rid of those folds on your back and sides.
- Bending Forward
Stand upright with feet shoulder-width apart. Lean forward. Do not bend your knees. Try to get to the floor with your hands. Return to standing position. Repeat this from 10 to 15 times. Don’t force your body to attain the forward bend position. Let your body take its own pace in adjusting.
Get into a high plank position with your arms straight. Shift your center of gravity to your arms. Ensure that your body forms a straight line from head to toe. Slowly bend your elbows, thus, lowering your body toward the floor. Return to the initial plank position. Do 20-30 push-ups. Pushups are hard, that we all know. All one needs is to have enough stamina and strength for this exercise. If you are a beginner, don’t act like a push-up guru. Take your time to become an expert. Instead of going for this standard push-up, start with a beginner-friendly push-up.
- Dumbbell Side Bend
Stand straight with feet approximately shoulder width apart. Lift left hand up and keep the palm on the back of your head. Take a dumbbell in the opposite hand and lower it down. Make short bends toward your arm with the dumbbell. There should not be any forward or backward lean at any point. Start with one or two sets of 8 to 12 repetitions on each side. Make sure that the arms remain straight during each repetition. As you become stronger, do 3 sets of 15-20 reps. The side bend works on the two layers of muscles at each side of the waist. It has the potential to strengthen muscles in your core structure.
- Superman Exercise
To start, lie straight and face down on the floor, 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. Slowly lower your arms, legs, and chest back down to the initial position. Repeat 3-4 sets of 15-20 repetitions. This is a good exercise for beginners who do not have much back strength. This exercise makes you lift your arms and legs off the ground like flying and hence the name Superman.
- Bow Pose
Start by lying flat on your stomach. Bend your knees, bringing your heels as close as you can to your buttocks. Reach back with both hands and 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. This exercise strengthens every muscle in the back. Bow pose will also help you improve body posture and flexibility.
- Ball Exercise
This requires an upper-back lift with the stability bal. Lie down on the ball on your belly and spread your legs wide and plant your toes on the floor. Place your hands on the back of your head. For this, you bend your elbows and gently touch your fingertips to the back of your head. Raise and lower your shoulders and upper back while keeping your neck straight. Complete 1-2 sets of 12 to 15 reps. Ball exercises are effective in getting your back on track.