Seven 7 important Exercises For lose your weight on Your Back and Sides

Seven 7 important Exercises

Seven 7 important Exercises:

Pak Times brought to you Seven 7 important Exercises which are useful for tone up your body. Sometimes we forget about our physical fitness because we cannot see it. We don’t notice how we look on our back sides  As a result, with the passage of time our fatness increase day by day.

Pak Times collected for you very simple & effective Seven 7 important Exercises. Which gives you benefits quickly as your desires. Do this exercise on regular basis  2 to 3 weeks for tone up your back muscles.





  • 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.


                                              Side bends


  • Stand straight with feet shoulder-width apart.
  • Raise one hand up, and put the palm on the back of your head.
  • Take a dumbbell in your other hand, and lower it down.
  • Make short bends toward your arm with the dumbbell.





  • 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





This exercise is very effective for the back side, but it is dangerous to do without preparation. Try to perform the bridge only a couple of weeks after regular workouts with the previous exercises.

  • Lie on your back with your legs bent at the knees. Press your palms to the floor above your head.
  • Start gently lifting your hips and then your shoulders up, bending your back.
  • Hold at the highest point for a few seconds.
  • Try to return to the initial position by gently lowering your back to the floor.



                                                      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.



                                    Forward bend



  • Stand straight with feet shoulder-width apart.
  • Lean forward without bending your knees.
  • Try to get to the floor with your hands.
  • Reach the floor.




                         Upper back lifts on stability ball



  • 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.


If you want to get early results so please do this exercise on regular basis and tone up your body rapidly  according to your desire.



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