Health

7 Easy Workouts to Reduce Wrinkles And Pains On Your Back and Sides

Muscles on your back are often undertrained due to poor posture. Every time you droop in your chair or allow your shoulders to hunch forward, you weaken your back muscles and reduce your chances of developing strong, sexy back muscles. A strong back will enhance your strong, confident look and keep you from wanting to slouch. A strong back can help you avoid back, shoulder, and neck pain.

We at Epic Universe have collected some simple but effective exercises for you to keep your back muscles healthy. Performing these regularly at home for 2-3 weeks can tone up your back muscles and give you that sexy lean body you always dreamt about.

Forward bends

Forward bends
DEPOSITPHOTOS

•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

Side bends
DEPOSITPHOTOS

•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

Push-ups
DEPOSITPHOTOS

•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 original position.

Bow pose

Bow pose
DEPOSITPHOTOS

•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

Superman
DEPOSITPHOTOS

•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 original position.

Upper back lifts on a stability ball

Upper back lifts on a stability ball
DEPOSITPHOTOS

•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

Bridge
DEPOSITPHOTOS

This exercise is tremendously effective for the back, but it may be a little dangerous to do it without proper training. 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.

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