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.
SUPERMAN
- 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
- 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
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.
