web analytics

6 Simple Exercises to Get Rid of Folds on Your Sides and Back

Get rid of annoying fat on your sides and back with these effective exercises. Perform them regularly for 1 month and tone your back muscles.

Side Bends

Stand straight and put your feet shoulder-width apart. Raise one hand up, and put it on the back of your head. Grab a dumbbell with your other hand, and lower it down. Make short bends toward your arm with the dumbbell. Perform 3 sets of 20 reps.

Forward Bends

Stand straight and put your feet shoulder-width apart. Lean forward without bending your knees and reach the floor with your hands. Perform 3 sets of 15 reps.

Bow Pose

Lie on your stomach and pull your arms forward. Bend your back and lift your head, arms, and legs up at the same time. Grab your ankles and inhale deeply. Stay in this position for a few seconds. Then exhale, while relaxing the muscles and return to the starting position. Perform 1 set of 60 seconds.

Upper Back Lifts

Take a stability ball and lie down on it on your belly. Your legs should be shoulder-width apart. Put your hands on the back of your head. Then, raise and lower your shoulders and upper back while keeping your neck straight. Perform 2 sets of 15 reps.


Lie on your back with your legs bent at the knees. Press your palms to the floor above your head. Then, start lifting your hips and shoulders up, while bending your back. Hold highest position for a few seconds. Then gently return to the starting position by lowering your back to the floor. Perform 2 sets of 5 seconds.


Lie on your stomach, and stretch your arms and legs. Raise both legs and arms at the same time, while bending your back. Stay in this position for a few second, then go back to the starting position. Perform 4 sets of 20 reps.