Exercise for quick results! Here's how to get rid of the folds on your back and sides.

The back and sides are some of the most inactive areas of our body. Very often there unnoticed for us accumulates fat, which turns into terrible crease It's called a lifeline around the waist. They appear easily, but get rid of them. Difficult, but possible. It just takes a little effort.





Editorial "Site" offer side-exercise and backs. You will notice the results after 2 weeks of regular training!

How to quickly remove the sides of the 7 best exercises

1. Bending forward
   The simplest exercise, but very effective. In addition to helping to bring the back muscles into tone, this exercise is also very useful for the spine. According to Taoist traditions, the more we lean, the longer we live. How to perform: stand up straight and put your feet on the width of your shoulders. Lean forward without bending your knees. Stretching to the floor as much as possible. Do everything carefully, without sudden movements and as far as possible. Make 2-3 approaches on 15 slopes.
   
   
   
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2. Sideway tilts
   Very effective exercise! Stand up straight, legs shoulder wide. Make short slopes first in one direction, then in the other. It is more effective to perform this exercise with dumbbells, but you can start without them. Make 3 sets of 15-20 slopes in each direction.
   
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3. Push-ups.
   It is a familiar exercise, although not the most beloved. But it will help to tone the muscles of the hands, back and chest. The technique is simple: take the emphasis lying down, lower and raise the body, bending your arms at the elbows. Start small and gradually reach 20-30 push-ups.
   
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   It is very important to push up properly and this video will help you learn. Just 5 easy steps!
   
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4. Onion posture
   The effectiveness of this exercise is tested personally, it brings the muscles to tone and the result is felt after a couple of sessions. It's simple. Lie on your stomach, stretch your arms forward and rot while lifting your head, arms and legs up. Cover the ankles with your hands, take a deep breath and linger in this position for a few seconds. Exhale and return to the starting position. One approach is enough.
   
   
   
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5. Boat.
   Your spine will thank you for this exercise. Lie on your stomach, stretched out your arms and legs. Raise your arms and legs while bending your back. Hold in this position for a few seconds. Do 3 sets of 15-20 repetitions.
   
   
   
   
6. Ball rises
   A gymnastics ball is a very useful thing, especially if you are watching your figure. There are a lot of good exercises with it, and this is one of them. Lie belly on the ball, feet on the floor on the width of the shoulders, palms on the back of the head. Raise and lower your shoulders and upper back, try to keep your neck straight. Do 2 sets 15 times each.
   
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7. Bridge
   This is a very cool exercise, but it cannot be done without preparation. We recommend starting it only after two weeks of previous exercises.
   
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   This video will help you learn how to make a bridge from a lying posture.
   
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Working on yourself and your body is a long and difficult process. But if you’re already starting your way to the perfect figure, stop at nothing. Effort, willpower, perseverance – and the dream will become a reality!

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