We often forget about our back simply because we cannot see it. We don’t notice how we slouch, depriving the muscles of physical activity. As a result, they become slack and annoying folds appear. We all want to have a fit body, but fewer want to do some work to achieve it. Exercising is the basic activity that will make you feel better, will give you the energy to stand for the whole day. And one of the most important parts of our body which very often we forget is our back. It is the key part that keeps us straight, gives us graciousness and suffers a lot, due to the modern way of living and computer working. We women are so focused getting a perfect waist line and flat belly that we simply ignore our backs. From tying up the laces to carry the groceries, to hunching over laptop and smartphones, our backs are under constant use all through the day. Yet we ignore one of the biggest muscle groups of our body. As a result our back becomes slouch and we get folds on our sides and back. A toned back not only looks great aesthetically but also improves your posture and gives you an appealing look. We are offering you a few exercises for the back, and if you do them two to three times a week, you won’t have a problem with your back. Exercises are very simple but effective. 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 © 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 © 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 initial position. 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 © 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 initial position. Upper back lifts on 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 © DEPOSITPHOTOS 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.meBased on materials from sheknows, womenshealthmag, dailyburn, bodybuilding
