When it comes to achieving the perfect figure, most of us are enthusiastic about abs and waistline; and when we achieve our goals, we tend to forget our back.
But, the fact is your back plays a vital role in maintaining the body posture. Besides, a stiff back is essential to perform the daily chores- loading and unloading your groceries, tying your shoelaces, etc. These activities tend to strain our back and lead to folds on either side of our back. However, you can easily overcome the folds and bring back muscle tone to the pelvic floor, by the aid of a few simple exercises.
According to Sammie Mack, a senior instructor at TruFusion, “Having a strong back creates good posture and is the foundation for a strong core.” Here is a list of the most effective exercises, which will help you to reconnect with your core.
Forward Bend: Forward Bend is a basic exercise, for stretching out your back. Stand up straight with your feet apart for about shoulder width. Lean forward while keeping your knees straight and try to touch the floor with your palms. If you fail, try to reach it with your fingertips. Ideally, you should practice 2-3 sets and 10-15 reps per set for best results.
Push Ups: Push Ups are the simplest, yet most effective exercise, which helps you to get toned backs. Keep your hands outside and get into the plank position. Lower your body until your chest touches the floor. Take a pause and push yourself, back to the initial position. Try to do 2-3 sets and repeat 20-30 reps per set.
Side Bends: Stand straight with your feet apart. Place one of your hands on the back of your neck, and a dumbbell on the other, which you will have to lower. While lowering it, you need to bend your head towards the arm carrying the dumbbell. Try to do three sets every day, repeating 15-20 per set.
The Superman: The Superman is another easy exercise, which is useful for getting rid of the folds on your sides and back. Lie straight on your stomach. Next, stretch out your arms and feet and start lifting them, while bending your back. Stay in the position for about 10 seconds, and return to the initial position. Try to do 3-4 sets and 15-20 reps per set.
Upper Back Lifts On A Stability Ball: Grab a stability ball to perform this exercise. Lie on your belly, on the ball with your legs apart and palms at the back of your head. Keeping your neck straight, lift your head slowly, and lower your shoulder and upper back. Stay in the position for 5 seconds, before returning to the starting position. Try to do 1 set, with 15-20 reps.
Brow Pose: Lie flat on your stomach. Pull your arms forward, bend your back and lift your head slowly. Lift your legs and pull your heels close to the buttocks. Use your hands to hold your ankles and stay in the position. Maintain your position for about 15 to 20 seconds.
Full Bridge: Full Bridge is an advanced exercise, which requires ample practice and supervision. Bend your knees, lie down on your back with feet hips apart and flat on the floor. Bend your arms and put them over the head. Start pressing your legs and bend your back up, to lift the body off the ground. For the beginners, it is recommended to lift their body halfway to form a half-bridge. Once they master it, they can try the full bridge.
These are some of the most beneficial exercises to tone up your back. However, there are many other ways to increase your flexibility. Make sure you follow a healthy diet and continue the exercises dedicatedly, to get best results.