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.
We 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
- 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
- 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
- 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
- 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.
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