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7 Effective Exercises To Get Rid Of Folds On The Back And Sides

7 Effective Exercises To Get Rid Of Folds On The Back And Sides

When the weather is nice and when the beach and swimwear season is approaching, we unfortunately notice the accumulation of unsightly and unsightly grease on our backs. The latter is often forgotten because we do not see it because it is not the first image reflected by our mirror.

Women often complain of this greasy mass on their backs, which are called "bulges" from the side edges to the middle of the back. This fat encourages them to wear loose clothing to hide the folds of the back, thus depriving them to enjoy the summer to wear swimsuits and showcase their femininity with pretty dresses.

Poor nutrition, lack of sports or targeted exercises, age-related tissue loosening or significant weight loss are the main causes of back creases. To remedy this, we have gathered for you 7 simple and effective exercises that you can perform regularly at home for a period of 2 to 3 weeks to tone the muscles of your back and sides.

Curves forward

Stand straight with your feet stuck. Bend forward without bending your knees. Try to reach the floor with your hands and keep the palms flat.

Keep this position for 2 to 3 seconds and repeat it 10 to 15 sets.

Lateral elbows

Stand upright, feet shoulder-width apart. Put a hand on the back of your head. Take a dumbbell in the other hand and lower yourself laterally. Return to your original position. Repeat the opposite operation with the other arm.

Repeat this, 15 to 20 sets for each arm.


Put yourself lying on your stomach. And lift the whole body with your arms. Lower your body by bending your arms at the elbows. Return to the initial position.

Repeat this position 20 to 30 sets.

Position of the bow

Lie on your stomach. Pull your arms forward. Bend your back, lifting your head, arms, and legs at the same time. Catch your ankles with your hands. Inhale deeply. Stay in this position for a few seconds. When exhaling, relax the muscles and return to the initial position. To do for 20 to 60 seconds.

Superman's position

Lie on your stomach, stretching your arms and legs. Raise your legs and arms at the same time, bending your back. Stay in this position for a few seconds. Return to the initial position.

Repeat this exercise 15 to 20 sets.

Upper back raised on a stability ball

rid of folds

Lie on your stomach above the balloon. Attach your legs to 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.

Repeat this, 12 to 15 sets.

The bridge

This exercise is extremely effective for the back, but it can be dangerous to do it without preparation or if it is not done well. We advise you to wait a few days before practicing it, the time to get used to the exercises of the previous exercises.

 Lie on your back, legs bent at the knees. Press your palms on the floor behind your head. Begin to gently lift your hips and then your shoulders upward, bending your back. Hold this position for a few seconds. Try to return to the original position by gently lowering your back to the ground.