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When you look at the mirror, how often do you check out your side and back? Yes, not often enough! That’s because you’re more concerned about the front than the rear end, so to speak.
But slouching and general bad posture can lead to loose folds at the back and sides.
Here are 7 exercises that you can do to get a toned back and side. Read on!
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#7 Forward bends.
Stand straight with feet slightly apart and slowly bend over without bending your knees. Try to reach the floor with your hands with the palm facing down on the floor. Do 2-3 sets with 15 repetitions in each set.
#6 Sideways bends.
Stand straight and keep your feet shoulder-width apart. Slowly raise an arm and put the palm on the back of your neck. With a dumbbell in the other hand, lower down to the side where you’re holding the dumbbell. Repeat 15 to 20 times and do 2 to 3 sets.
Position your body in the high plank style and shift the center of gravity to your arms. Slowly lower your body while bending your arms at the elbows. Slowly return to the original position. Do 2 to 3 sets of 20 to 30 push-ups each.
Push-ups can also be done standing and planting your palms on the wall. Keep your feet a few feet away from the wall and do the classic push-up with your head touching the wall.
#4 Bow position.
Lie flat on your stomach and pull your arms forward. While bending your back, lift your head, arms, and legs simultaneously to reach and grab your ankles. Take a deep breath and hold this position for a few seconds. Exhale and relax your muscles to go back to the original position. Do one set ranging from 20 to 60 seconds.
#3 Superman position.
Lie flat on your stomach and stretch your limbs. While bending your back, raise both pair of limbs. Hold this position for a few seconds before returning to the original position. Do 3 to 4 sets each consisting of 20 to 30 repetitions.
#2 Upper back lifts.
Use a stability ball for this exercise. Lie on the ball on your stomach and fix your legs on the floor keeping shoulder-width space. Put your hands on the back of your head. Now slowly raise and lower your shoulders and upper back taking care to keep your neck straight. Do 1 to 2 sets each consisting of 12 to 15 reps.
#1 Backward bends.
You should start this exercise only after you get at least two weeks of workout with the previous exercises.
Lie down on your back with your legs bent at the knees. Now put your palms against the floor above your head. Slowly lift your hips and your shoulders while bending your back. Reach the highest point and hold the position for a few seconds. To go back to the original position, by gently lowering your back. Do a couple of sets each consisting of 3 to 5 seconds.
What do you think of these exercises? Share your thoughts with us in the Comments section below. You may also like to read 7 Exercises That Will Transform Your Whole Body in Just 4 Weeks.
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