Side Plank Exercise
The Side Plank exercise is a great way to strengthen your back, as well as tone and tighten your abs and arms. You can easily do this at home to achieve a beautiful back.
Achieve a beautiful back with this at-home exercise.
– Lie on your side on a mat.
– Prop yourself up on your elbow or arm, ensuring your body forms a straight line from head to heel.
– Extend your other arm towards the ceiling and hold for a few seconds. Then, lower your arm and thread it under your body as you rotate your shoulder and hip towards the floor.
– Repeat this movement 5 times and then switch to the other side.
Bridges
Bridges are a fantastic way to improve your posture, strengthen your muscles, and increase flexibility. This exercise will make moving easier and reduce the risk of injury.
– Lie on your back with your knees bent at a 90-degree angle and your feet flat on the floor.
– Push your hips up towards the ceiling until your body forms a straight line from your shoulders to your knees.
– Hold this position for 10 to 15 seconds, squeezing your back and hip muscles. Then, slowly lower your hips back down to the starting position. Breathe evenly and repeat this movement 10 to 20 times.
Improve your posture and increase muscle flexibility.
Superwoman Exercise
The Superwoman pose is a powerful way to reduce back fat and shape your lower back, while also strengthening your glutes.
– Lie on your stomach with your arms extended in front of you and your legs extended behind you. Ensure your body is in a straight line from head to heel.
– Using the strength of your back and hips, lift your arms and legs off the floor as high as you can. Hold this position for 2 to 5 seconds.
– Release and lower your arms and legs back to the floor. Repeat this movement 10 times.
Shape your lower back and strengthen your glutes.
Side Leg Lift
You can target the abdominal muscles surrounding your spine with the Side Leg Lift. This simple exercise, done on a mat, will help you achieve a slim and toned back and waist.
– Lie on your side with your body in a straight line from head to toe.
– Prop your head up with one arm and place the other arm in front of your body for balance.
– Using your glutes and back, lift both legs off the ground. Try to keep your legs straight and form a straight line from your hip to your heel.
– Hold this position for 2 to 3 seconds, feeling the stretch in your glutes and back. Then, slowly lower your legs back down and repeat this movement 8 to 10 times before switching sides.
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