5-Minute Crafts
5-Minute Crafts
How to Get Rid of Folds on Your Back

How to Get Rid of Folds on Your Back

Fat on your back usually accumulates because of various factors, including aging, poor posture, a sedentary lifestyle, eating too many calories, and high sugar or sodium intake. 5-Minute Crafts wants to show you several exercises that will help you tone the muscles in your back and lose fat in this area easier.

❗ For the best results, you should also follow a healthy diet with a calorie deficit, improve your posture, and keep your body hydrated.

1. Side jackknife

Target: oblique muscles, “love handles,” and the lower back area

What to do:

  • Lie down on your right side with your legs extended.
  • Bend your right elbow, place it on the floor, and support your head with it.
  • Bend your left elbow and place your left hand on the back of your head.
  • Keeping your right leg on the floor, bend your left knee and draw it up and toward your left elbow. At the same time, bring your left elbow toward your left knee.
  • Return to the initial position.

Repeat: several times on both sides

2. Superman

Target: lower back, glute muscles

What to do:

  • Lie down on your stomach with your legs straight and your arms extended on the floor above your head.
  • At the same time, lift your arms and legs about 6 inches off the floor.
  • If possible, lift your bellybutton off the floor and hold the pose for a few seconds.
  • Then lower your legs and arms back down.

Repeat: several times

3. Lateral raises

Target: shoulder and core muscles

What to do:

  • Take a dumbbell in each hand and stand up, looking forward.
  • Slowly raise the dumbbells out to your sides until your arms are parallel with the floor. Make sure that you’re not shrugging or squeezing your shoulders.
  • Then return your arms back to your body.

Repeat: 10-12 times

4. Speedbag

Target: the muscles of your arms and upper body

What to do:

  • Stand up with your feet hip-width apart, one of your legs slightly in front of the other, and your hands clenched in fists placed close to your jaw as if you were about to fight.
  • Imagine a bag (or hang one on the wall or the ceiling) and try to hit it with your knuckles by slightly rotating your arms with every hit.
  • Do it as many times as you can.

Duration: 1-2 minutes

5. Plank

Target: core muscles

What to do:

  • Place 2 dumbbells on the floor about shoulder-width apart.
  • Assume a push-up position by placing your hands on the dumbbells.
  • Make sure that your body is stiff and forming a straight line from your head to the toes, keeping the dumbbells in place at the same time.

Duration: 30 seconds

6. Dumbbell swing

Target: glutes, quadriceps, back, and shoulder muscles

What to do:

  • Stand up with your feet shoulder-width apart and hold a dumbbell with both hands.
  • Slightly bend your knees and push your hips back. Make sure that your back is straight.
  • Swing the dumbbell in between your legs.
  • Once the dumbbell is behind your hips, swing it up to the chest level by straining your glutes and thrusting your hips forward.
  • When the dumbbell reaches its highest point, contract your glutes, quads, and core.
  • Then allow the dumbbell to swing back in between your legs.

Repeat: 20 times

7. Side lunge swing

Target: the latissimus dorsi (the large muscles on your back that stretch to the sides and behind your arms)

  • Get into a side lunge with your left knee bent.
  • Keeping your spine straight, slightly bend forward and place your left hand on the left knee.
  • Swing your right hand from the bottom through the side and point it toward the ceiling.
  • Then swing your arm back, as if you were playing a racket sport.
  • Continue swinging your arm up and down.

Duration: 30 seconds on each side

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