Book an Appointment
+91-7899912611
lifestyle

8 Exercises For Curvy Back

  • 4.7 (5 Votes)
  • 10933 views

Hardly matters what size you are, you might have some fat between back and arms, splitting over the bra. It is known as Bra Bulge. How to banish bra bulge, back pain, and bad posture.

Many women neglect their chest, arms and back because of misguided fear of getting bulky. This bra bulge can sometimes be due to genetics but the other factor can ne unbalanced workout routine. And when you might not love this bra bulge, your weak upper body can also ruin the posture and bring the back pain.

A strong, toned back does more than allow you to look your best in the most revealing dresses. It's also a key to perfect posture and preventing back pain—a problem that affects more than 80 percent of Americans at some point in their lives. These exercises target your entire backside and your core to help counteract "computer back" and build a posterior that turns heads.

Straight-Leg Deadlift

Strengthen all the muscles that surround your spine, along with your abs, glutes, and hamstrings with this super-efficient exercise.

Straight Leg Deadlift

Grab a pair of dumbbells with an overhand grip, and hold them at arm's length in front of your thighs. Stand tall with your feet hip-width apart, knees slightly bent. Without changing the bend in your knees, brace your core and bend at your hips, lowering your torso until it's almost parallel to the floor. As you lower the weight, keep the dumbbells as close to your body as possible. Pause, then raise your torso back to the starting position.

Split Stance Extension

Target your entire backside and challenge your balance with this bodyweight move.

Stand with your feet together, knees slightly bent, hands behind your head. Shift your weight into your right leg as you step your left foot about 3 feet behind you, only touching your left toes to the floor for balance.

Split Stance Extension

Draw your abs in tight and and bend at your hips, lowering your torso until it's almost parallel to the floor. Slowly return to standing, keeping your back naturally arched throughout the entire movement. Do 8 reps and then switch legs and repeat.

Alternating Dumbbell Row

Alternating arms allows you to work each side of your body separately, which helps bolster muscle imbalances and forces your core to work even harder.

Alternating Dumbbell Row

Grab a pair of dumbbells with an underhand grip (palms facing away from your body), and stand with your feet shoulder-width apart. Bend at your hips and knees, and lower your torso until it's almost parallel to the floor. Your lower back should be naturally arched. Keeping your abs in tight, bend your left elbow and pull the weight to the side of your torso. Slowly lower your left arm as you bend your right elbow and perform a row on the other side. That’s one rep. Continue alternating until you've completed 15 reps total.

Bow and Arrow

This dynamic moves targets the muscles in your upper back to help you stand tall and straight, not hunched over. You can perform this exercise using dumbbells (as shown) or with a resistance band or cable machine to really feel your upper-back muscles working.

Bow and Arrow

Grab a pair of dumbbells with an overhand grip (or anchor a resistance band) and stand with your feet together. Brace your abs in tight and extend your arms out in front of your chest, palms facing in. Pull your shoulders down and back and keep them there during the entire movement. Bend your left elbow and pull your arm behind you (as if aiming a bow and arrow). Imagine that you're squeezing a lemon between your shoulder blades. Extend your left arm and bend and pull your right arm back. That’s one rep. Repeat 15 times total.

Kneeling Rear Fly

You may need to use a lighter weight for this challenging move that works the muscles in your middle and upper back.

Kneeling Rear Fly

Grab a pair of dumbbells and kneel on the floor with your hands below your shoulders, palms facing in, and your knees below your hips. Raise your left arm straight out to the side (your arms should be slightly bent). Focus on squeezing your left shoulder blade in closer to your spine. Hold for 1 count, then slowly lower to the starting position. That's one rep. Complete 15 reps with your left arm, and then switch to your right arm.

Opposite Arm and Leg Balance

This static hold, also known as Bird Dog, tones your entire backside while also engaging your core muscles.

Workout

Get down on your hands and knees with your palms flat on the floor and shoulder-width apart. Your knees should be bent 90 degrees. Brace your abs in tight to your spine and raise your right arm and left leg until they're in line with your body. Hold for 10 counts. Return to the starting position, and repeat on the other side. That's one rep. Do 3 reps total.

Spine Extensions

Spine extensions can help prevent back pain by counteracting the forward, flexed position in which many people spend most of their time. You may want to lie on a mat or carpet for this exercise.

Spine Extensions

Lie facedown on the floor with your legs straight, toes pointed, and your arms next to your sides, palms down. Contract your glutes and the muscles in your lower back, and raise your shoulders, chest, and arms off the floor. Keep your chin slightly tucked into your chest and rotate your arms so that your thumbs point towards the ceiling, pulling your shoulder blades back and together. Hold for 2-3 counts and slowly lower back to the floor. That's one rep. Complete 15 reps total.

Full-Body Bridge

This bridge variation engages your entire body, with an extra emphasis on your backside. Lie faceup with your legs straight and hip-width apart, feet flexed. Bend your arms in by your sides and press your elbows into the ground. Engage your abs, squeeze your shoulder blades down and together, and press down with your arms to lift your hips as high off the floor as you can. Hold for 1 count and then slowly return to the starting position. That's one rep. Complete 15 reps total.

Full Body Bridge

These exercises will surely help you in maintaining the curvy back and flaunt your back in those beautiful dresses lady!

Dr. Tanvi Tuteja Mansukhani

About The Author

Obstetrician Dr. Tanvi Tuteja Mansukhani
Mumbai

Dr. Tanvi Tuteja Mansukhani is an Infertility Specialist and Obstetrician hailing from Mumbai and has an experience of more than half a decade. She completed MBBS from KJ Somaiya Medical College And Research Centre in 2006. She later continued with her Diploma in Gynaecology and Obstetrics from College Of Physicians and Surgeons Of Mumbai in the year 2008. She came to Delhi to complete her DNB in Obstetrics and Gynecology from National Board of Examinations, New Delhi in 2011. She is the member of the Mumbai Obstetrics and Gynecology Society and Association of Medical Women in India (AMWI) and was also awarded a fellowship in Reproductive Endocrinology (Infertility) at Seoul, South Korea in the year 2015. She is an IVF and IUI expert and also treats patients who require high-risk pregnancy care. She is presently practicing at a Multi-Speciality Hospital named Sunny Hospital in Chembur, Mumbai. You can get the contact details of Dr. Tanvi Tuteja Mansukhani at elawoman.com

SOURCES AND REFERENCES:

    5 Comments

    user_img

    Damini Kathuria

    It's hard to pull off these postures even if they seem to be easy. I tried doing so and got hurt. Try to hit the gym regularly and ask for a trainer to guide you with your positions.

    Oct. 12, 2018, 6:30 a.m. 4.5

    user_img

    Shmabhavi Tripura

    Opposite arm and leg balance exercise appears very easy to see but when I tried to do it, it was quite difficult to be in that position for more than 5 seconds. I will follow these exercises for 1 month. Let's see the results!

    May 30, 2018, 7:11 p.m. 5.0

    user_img

    Nilkanth Konduji

    I'm out of my exercise regime from some time now. Hope to resume in coming days.

    April 27, 2018, 9:11 a.m. 4.5

    user_img

    Navina Bhagnani

    "You know, I'm a curvy woman and I just want to be comfortable with that". This quote inspires me a lot. We should be proud of what we have and even if you want a beautiful curve then try exercising daily the listed workouts.

    April 15, 2018, 8:46 p.m. 4.5

    user_img

    Khushboo Naag

    Curvy physique is preferred than a thin one. My dresses are a proper fit and I can pull off any look. And I don't even exercise, isn't that amazing?

    Nov. 9, 2017, 12:34 p.m. 5.0

    View all comments

    Leave a Comment

    Rating

    Disclaimer

    The information displayed on this webpage covers general information on several medical conditions, fertility treatments, IVF ICSI, surrogacy procedure, home remedies, and their respective treatments. The exclusive purpose of the displayed information is for the sake of general understanding and it has been collected from open sources which heavily rely on research and laboratory tests. However, the information shared here should not be considered as a medical advice or an alternative to consultation with a registered medical practitioner or licensed healthcare professional.

    It is not advised to self-diagnose or treat any medical condition or disease following the information given in this article. We insist you to consult a registered practitioner and never try to replace their advice or discontinue treatment in between by relying solely on the information obtained. External links to different websites as well as videos given on the website serve the purpose of sharing knowledge only. Ela being an Independent Medical Information platform is neither responsible nor guarantees the authenticity, reliability, and accuracy of these videos and websites in any way. We do not intend the information displayed here to be used for a medical emergency, if you seek medical attention for yourself (or any other person with whom you want to share the information with), we advise you to directly get in touch with the hospital or the doctor.

    Related Article view all

    Lifestyle
    Block Schedules - An advantage for both Students and Teachers
    Dr. Mukta Kapila
    Dr. Mukta Kapila 4.8 (6 Votes)

    Block Schedules - An advantage for both Students and Teachers

    Block scheduling is a type of academic class routine used in schools. This system is scheduled with fewer classes for longer periods so that teachers can conduct extended activities such as presentations and students can be involved in more sustained in-depth learning activities.

    Read More

    Lifestyle
    5 Delicious Healthy Eggplant Recipes That Everyone Will Love
    Dr. Jyoti Sharma
    Dr. Jyoti Sharma 4.6 (6 Votes)

    5 Delicious Healthy Eggplant Recipes That Everyone Will Love

    These 5 eggplant recipes will give you an idea of how versatile eggplant as a vegetable can be. Whether you want to grill eggplant, bake it with cheese, or enjoy it in a curry or stew, we've got recipes for you. Try and prepare recipes like smoked eggplant with Maggie or eggplant Baba Ganoush.

    Read More

    Lifestyle
    God's Unconditional Love through 6 Encouraging Bible Verses
    Dr. Mukta Mani
    Dr. Mukta Mani 4.8 (6 Votes)

    God's Unconditional Love through 6 Encouraging Bible Verses

    Don't let anyone steal your joy. No matter how hard your situation is, you can choose to focus on what God says. God's love is perfect, pure, faithful, and forgiving. The ultimate source of encouragement is that God is love. He loves us and has perfect plans for us. His love knows no boundaries.

    Read More

    More From Author

    Lifestyle
    Incidents Portraying Bollywoods Ugly Side

    Incidents Portraying Bollywoods Ugly Side

    Bollywood seems glittery and glamorous from outside but the inner w...

    Read More

    Lifestyle
    Fake Relationship Stories of Madhuri Dixit

    Fake Relationship Stories of Madhuri Dixit

    Controversies and scandals are a part and parcel of the glamorous w...

    Read More

    Lifestyle
    10 Celebrities Convicted With Drug Charges Which Destroyed Their Career

    10 Celebrities Convicted With Drug Charges Which Destroyed Their Career

    Who said drugs can only treat the diseases but are capable of destr...

    Read More

    Trending Articles

    surrogacy
    surrogacy

    5 Best Surrogacy Doctors in India

    Find the list of best surrogacy doctors in India who offers the best treatment with the highest success rate. The list has been categorized on the basis of doctors fame, experience, reviews, ratings, and cost. Dr. Mohit Saraogi from Saraogi Hospitals and IRIS IVF Centre and Dr. Kaberi Banerjee from Advanced Fertility Centre top the list of the best surrogacy doctors in India.

    Read More 4.5 (1 Votes)

    IVF
    ivf

    Best IVF Doctors in India with Highest Success Rates

    Find here the list of best IVF doctors in India on the basis of Ratings, Success Rate, Services offered, IVF cost packages and available Facilities. Dr. Nisha Bhatnagar, Dr. Kaberi Banerjee and Dr. Anjali A Deval top the list of such IVF doctors in India due to their unique pricing system, popularity and high success rate.

    Read More 4.7 (3 Votes)

    surrogacy
    surrogacy

    Top Surrogacy Centres in India with Highest Success Rates

    In this article we bring you the best Surrogacy Centers and clinics in India with Review Ratings, Cost Estimates, and Surrogacy Success Rate to help you make the best choice. Aveya IVF and Surrogacy Centre and Advanced Fertility and Surrogacy Centre tops the list of such surrogacy centres in India due to their low treatment costs, popularity and high success rates.

    Read More 4.8 (2 Votes)