( Yeni ) – Let’s explore back exercises at home to help you get your dream slim back.
Side Plank exercise
Side Plank exercises not only help strengthen back muscles but also shape and firm the abdominal and arm muscles. Women can do this at home every day to get a beautiful back shape.
Women can do this at home every day to get a beautiful back shape.
– Lie on your side on the mat.
– Use your elbows or arms to support your body weight. Make sure your body from head to heels forms a straight line.
– Stretch your other arm straight up to the ceiling. Hold the position for a few seconds, beginning to bring your arms down and through the space under your body as you rotate your shoulders and hips toward the floor.
– Repeat the movement 5 times and do the same with the other side.
Bridges Exercise
Bridges not only help improve your physique but also increase muscle strength and flexibility, helping you move easily and reduce the risk of injury.
– Lie face down on the mat with your knees bent at a 90 degree angle, toes facing forward.
– Slowly push your hips up until they form a straight line from shoulders to knees.
– Maintain the position, tightening your back and hip muscles for 10 to 15 seconds, then gradually lower your hips back to the starting position. Breathe evenly and repeat the movement 10 – 20 times.
Bridges not only helps improve physique but also enhances muscle strength and flexibility.
Superman exercise
Superman pose is an exercise that helps reduce back fat strongly, while also having the ability to shape the lower back muscles as well as strengthen the buttocks.
– Lie face down on the mat with your arms stretched out in front and your legs stretched out behind you. Make sure your body lies straight from head to heels.
– Using the strength of your back and hip muscles, lift both arms and legs off the floor as high as possible at the same time. Hold the position for about 2-5 seconds.
– Drop both arms and legs to the floor and continue repeating the movement 10 times.
Exercises that shape the lower back muscles as well as strengthen the glutes.
Side Leg Lift exercise
You can strengthen the abdominal muscles around your spine when bending your body with the Side Leg Lift. With just an exercise mat, you can have a slim, toned back effectively at home.
– Lie on your side on the mat, placing your body on one side with your legs, hips and side of your body close to the mat.
– Use one arm to support your head and the other hand in front of your body to maintain balance.
– Use your glutes and back to lift both legs off the ground. Try to keep your legs straight and create a straight line from hips to heels.
– Hold the highest position you can for about 2-3 seconds to feel the stretch in your glutes and back muscles.
– Gradually lower your leg to the floor and repeat the movement 8-10 times before switching to the other side.
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