7 Effective Exercises to Get Rid of Folds on Your Back and Sides

by Hannah Acton on October 20, 2020 with No Comments

Forward bends

7 Effective Exercises to Get Rid of Folds on Your Back and Sides - Pioneer COOKERY 2025 | +1000 Best Pioneer Healthy Recipes

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

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

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 initial position.

Bow pose

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

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 initial position.

Upper back lifts on stability ball

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

This exercise is extremely effective for the back, but it may be dangerous to do it without preparation. Start trying to 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.

Credit DEPOSITPHOTOS & brightside.me
Based on materials from sheknows, womenshealthmag, dailyburn, bodybuilding

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Hannah Acton

I'm a self-taught cook, passionate about bringing timeless recipes to life with a modern twist. Raised in the heart of the countryside, I grew up surrounded by family, farms, and the comforting aromas of home-cooked meals. Drawing inspiration from the pioneers of culinary history— Kitchen is my creative sanctuary, where she blends traditional techniques with fresh, innovative flavors. With a focus on hearty, wholesome dishes and easy-to-follow recipes, My mission is to make home cooking feel like an adventure. Whether you’re roasting your first chicken or experimenting with a new dessert, I'm here to show you that cooking from scratch is always worth the effort. Join Me on a journey to rediscover the joy of cooking and savor the simple pleasures of a home-cooked meal, one recipe at a time.