A set of exercises from folds on the back is effective not only for beautiful posture. It works out many muscles, tightens the buttocks and hips, and also removes excess fat from the sides. After two to three weeks of training, you will be able to put on a tight-fitting top that won wrinkle like an accordion due to fat folds on the back. Of course, you can hide wrinkles under cozy and voluminous clothes, but for the determined we have selected 9 working exercises.
- How wrinkles appear on the back and what does a sedentary lifestyle have to do with it
- What exercises will help get rid of wrinkles on back
- Exercise # 1. Mill
- Exercise # 2. Forward lean
- Exercise # 3. Wall push-ups
- Exercise #4. Cat
- Exercise # 5. Reverse boat
- Exercise # 6. Swallow
- Exercise # 7. Swimmer
- Exercise # 8. Bridge
- Exercise #9. Twisting
How wrinkles appear on the back and what has a sedentary lifestyle
The first and quite logical reason for the appearance of wrinkles on the back is considered to be excess weight. They do not pose any danger to the body, except that they spoil the mood of their owners.
But fat folds can also appear in women with normal weight. The fact is that for a beautiful back you need strong muscles. If you sit often and a lot, move little, eat sandwiches and biscuits, then it it to earn a crooked spine and weak muscles.
A sedentary lifestyle has a bad effect on the whole body, impairs metabolism and contributes to obesity. If you do not give yourself an additional load, the muscles weaken, fat folds and cellulite appear.
Read also: Products for a flat stomach: what prevents you from becoming slimmer
So, common causes of wrinkles on back
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Overweight
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Inactivity
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Bad nutrition
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Stress
Exercises from wrinkles back are designed to help deal with this problem. In addition to physical activity, experts advise reconsidering your diet. It is not necessary to go on a strict diet, it will be enough to take a healthy diet as a basis. This means eating more vegetables, fruits, cereals, giving preference to dietary meat and reducing sweets and fast food to a minimum.
What exercises will help get rid of wrinkles back
There is an opinion that it is impossible to get rid of fat folds without surgical intervention. However, any fitness trainer will not agree with this. True, he will add that you will have to do it every day and combine exercises for the back with diet.
Read also: 5 easy exercises to help get rid of sagging arms
Start a set of exercises from folds on the back and sides with warm-up and warm-up. You can dance, jump, lean back and forth, left and right, run in place, rotate your shoulders and arms.
Now you can move on to the exercises themselves. They will strengthen the muscles of the back, thighs, buttocks and arms.
Exercise # 1. Mill
Stand up, turn your shoulders and spread your legs wide. Spread your arms and rotate your body, touching opposite foot with your hand.
Inhale — touch your right leg with your left hand, your free hand goes up.
Exhale — home position.
Inhale — change hands.
Need to do 10-15 sets.
Keep a moderate pace and don't bend your legs. If you make a windmill with dumbbells, then you can strengthen hands at the same time.
Exercise # 2. Forward lean
Stand up straight, straighten your chest, lower your arms. Slowly lower your torso down, bending your knees slightly. Having reached the floor with your hands, linger in the pose for a few seconds. If flexibility allows, wrap your arms around your shins.
This exercise develops the mobility of the spine, strengthens the muscles of the back, abs and buttocks.
Exercise # 3. Wall push-ups
Turn around to face the wall, step back one step from it. Rest your hands on the wall, placing them shoulder-width apart. Push up at least 10 times.
Exercise strengthens the core, back muscles and arms.
Exercise № 4. Cat
Get down on knees and stand on all fours. Inhale and round your back, exhale and arch your head up. Repeat at least 5-10 times 4 sets.
This exercise not only strengthens the muscles that support the back, but relieves lower back pain.
Read also: Top 5 anti-cellulite exercises: training program
Exercise # 5. Reverse boat
Lie on stomach, straighten your arms and legs. At the same time, raise your arms and legs 30-40 cm from the floor, linger in this position for a few seconds. Exercise slowly and try to stretch as much as possible.
Benefits: Reduces slouching, improves circulation, straightens the shoulders, reduces fat in lower back.
Exercise # 6. Swallow
Stand up straight with your feet together. Spread your arms to the side, lift one leg, tilting your straight torso forward. Do 5-10 times 4 sets.
Benefits of exercise: improves coordination of movements, the vestibular apparatus, makes the muscles of the back and thighs more elastic.
Exercise # 7. Swimmer
Lie on stomach, straighten your arms and legs. Without raising your head, raise your left arm and right leg 10cm off the floor. Hold the pose for a couple of seconds, and then change your arm and leg. Do not less than one minute.
Benefit: Strengthens the spine, back muscles, arms and hips.
Exercise # 8. Bridge
In lying on back bend your legs at knees. Raise your pelvis up and stay in this position. Do 20 reps in three sets.
Benefit: Strengthens the lower back.
Exercise № 9. Curl
Sit on the floor with your legs straight out in front of you. Raise your arms up and stretch. Then twist slightly, placing one hand on your knee and the other on the floor. Exhale and return to the starting position. Make at least 10 such twists on each side.
Benefit: Strengthens the obliques, straightens the spine.
Read also: 5 fat-burning exercises: an effective solution to the problem of excess weight
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