Effective Exercises To Get Rid Of Back & Side Folds

Do you want to get rid of that annoying fat on your sides and back? In today’s article, we present to you a quick and effective back workout that you can do from the comfort of your home and it won’t take much of your time.

It is recommended to practice these exercises at least 2-3 times a week and in a very short period of time, you will tone your back and make it look sexy. Perform 3 sets of 20 reps.

Forward Bends

  • Get into a high plank position.
  • Shift your center of gravity to your arms.
  • Lower your body, bending your arms at the elbows.
  • Return to the initial position.
  • Perform 3 sets of 15 reps.

Bow Pose

  • Lie on your stomach.
  • Pull your arms forward.
  • Bend your back, lifting your head, arms, and legs up at the same time.
  • Grab your ankles.
  • Inhale deeply. Stay in this position for a few seconds.
  • With an exhalation, relax the muscles, and return to the initial position.
  • Perform 1 set of 60 seconds.

Upper Back Lifts

  • Lie down on the ball on your belly.
  • Fix your legs shoulder-width on the floor.
  • Place your hands on the back of your head.
  • Raise and lower your shoulders and upper back while keeping your neck straight.
  • Perform 2 sets of 15 reps.


This exercise is one of the most effective for the back. However, have in mind that you need good preparation because otherwise, it can be dangerous.

  • As you lie on your back, bend your knees and place your palms above your head, on the floor.
  • Gently lift your hips and your shoulders.
  • Lift your back in the air and hold this position for a few seconds.
  • Return to the initial position.
  • Perform 2 sets of 5 seconds.


  • Lie on your stomach, stretching your arms and legs.
  • Raise both legs and arms at the same time, bending your back.
  • Stay in this position for a few seconds.
  • Return to the initial position.