Getting rid of the fat from the classic love handles , these exercises are excellent for strengthening the back muscles, which is fundamental for posture and therefore for preventing back pain and other conditions.The exercises, which originate in yoga, require consistency and dedication to be effective. Add them to your daily training routine to get satisfactory results quickly.
1. Child’s pose
Child’s pose is a yoga pose that is often used as a resting position during a yoga practice. It is a gentle stretch for the back, hips, thighs, and ankles.
To do child’s pose, start by kneeling on the floor with your big toes touching and your knees spread apart. Sit back on your heels and then fold forward, reaching your arms out in front of you and resting your forehead on the floor. You can also bring your arms back alongside your body with your palms facing up. Hold the position for 30 seconds.
You can do 3 sets for 30 seconds.
2. Cow and Cat pose
Cow and Cat pose are common yoga poses that are often practiced together to stretch and strengthen the back muscles.
In Cow pose, you start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. As you inhale, you arch your back, lifting your head and tailbone towards the ceiling.
In Cat pose, you start in the same hands and knees position. As you exhale, you round your back, tucking your chin to your chest and tucking your tailbone under.
Repetitions: Start with 3 sets of 30 seconds
3. Bent-Over Reverse Fly
Bent-Over Reverse Fly is an exercise that targets the muscles of the upper back, shoulders, and rear deltoids. To perform this exercise, you will need a pair of dumbbells.
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend at the waist until your torso is parallel to the floor, keeping your back straight.
- With a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor.
- Squeeze your shoulder blades together at the top of the movement, then lower the dumbbells back to the starting position.
Try to do up to 20 repetitions of 4 sets.
