6 EFFECTIVE FLOOR EXERCISES TO BANISH FOLDS ON YOUR BACK AND SIDES

Are you looking to tone and strengthen your back and side muscles to get rid of those pesky folds? You don’t need fancy equipment or a gym membership to achieve this.

With just a mat and a little space, you can perform targeted floor exercises that will help you sculpt a stronger, leaner back and sides. Let’s dive into these effective exercises that will have you feeling more confident in no time.

Superman:

• Lie face down on the mat with your arms extended in front of you.
• Lift your arms, chest, and legs off the ground simultaneously, engaging your back muscles.
• Hold this position for a few seconds, then lower back down.
• Aim for 3 sets of 12-15 repetitions.

Side Plank:

• Lie on your side with your legs straight and prop yourself up on your forearm, keeping your elbow directly beneath your shoulder.
• Lift your hips off the ground, creating a straight line from head to heels.
• Hold this position for 30-60 seconds, then switch to the other side.
• Aim for 3 sets on each side.

Russian Twists:

• Sit on the mat with your knees bent and your feet flat on the ground.
• Lean back slightly and lift your feet off the ground.
• Hold your hands together and twist your torso to the right, then to the left, engaging your oblique muscles.
• Aim for 3 sets of 20 twists (10 on each side).

Bird Dog:

• Start on your hands and knees, with your wrists directly beneath your shoulders and your knees beneath your hips.
• Extend your right arm forward and your left leg back, keeping your back straight.
• Hold for a moment, then switch to the opposite arm and leg.
• Aim for 3 sets of 12-15 repetitions on each side.

Bicycle Crunches:

• Lie on your back with your hands behind your head and your legs lifted, knees bent at a 90-degree angle.
• Bring your right elbow towards your left knee while straightening your right leg, then switch to the opposite side.
• Aim for 3 sets of 15-20 repetitions on each side.

Glute Bridge:

• Lie on your back with your knees bent and your feet flat on the ground.
• Lift your hips towards the ceiling, squeezing your glutes and engaging your lower back muscles.
• Hold this position for a few seconds, then lower back down.
• Aim for 3 sets of 12-15 repetitions.

Consistency is key when it comes to seeing results. Pair these exercises with a balanced diet and regular cardiovascular exercise for optimal fat loss and muscle toning. Always consult with a healthcare professional before starting a new exercise regimen, especially if you have any pre-existing health conditions.