It’s not too late to start working out, even though swimsuit season is already here.
The back is a part of the body that most people neglect, and with age, fat deposits accumulate here more easily.
When you wear a bra, these deposits can be even more pronounced.
With the following exercises, you will get rid of them in a short period of time and strengthen your back muscles:
First exercise
For this exercise you will need two dumbbells. If you haven’t exercised in a long time, don’t force yourself with a very heavy weight, but gradually increase it.
Hold the dumbbells in your hands and stand with your feet hip-width apart.
Lean forward so that your stomach is parallel to the floor. Your back should be straight and your arms down.
Raise both arms laterally to shoulder height, then slowly lower them. Do three sets of 10 or 15 repetitions.
Hold the dumbbells in your hands and stand with your feet hip-width apart.
Lean forward so that your stomach is parallel to the floor. Your back should be straight and your arms down.
Raise both arms laterally to shoulder height, then slowly lower them. Do three sets of 10 or 15 repetitions.
Second exercise
You’ve probably heard of the “plank” exercise, which activates all the muscles.
This exercise is a variation of the plank.
Sit sideways as in the illustration. Your arm should be straight on the floor.
Raise your whole body and transfer your weight to your feet and hand on the floor and raise your other hand.
Hold the position for 30 seconds, then repeat on the other side. Do two sets.
Third exercise
If you can’t last long in the plank position, try this dynamic exercise.
Stand in a “plank” position, then bend one leg and bring the knee as close to the chest as possible. Return the leg to the starting position, then repeat with the other leg.
Do the exercise for 30 seconds with one leg, then 30 seconds with the other leg. Do two sets.
Fourth exercise
Push-ups are not at all easy to do, especially if you haven’t practiced.
But this lighter version will help you strengthen your back muscles.
For the exercise you will need something stable, like an exercise bench.
Place your palms on the bench and straighten your body, as in the illustrations. Do 10 to 15 push-ups, in three sets.
Fifth exercise
This is an exercise inspired by yoga and although it looks easy, it still activates the muscles of the back of the body.
Lie on your stomach and stretch your arms forward.
At the same time, raise your arms and legs – your pelvis should remain on the floor.
Hold the position for a few seconds, then return to the starting position.
Do 10 repetitions.
Sixth exercise
Another variation of the plank.
Stand in a “plank” position. Keep your back straight and turn your hips to the left, then to the right, as in the illustration.
Do three sets of 10 repetitions.
