If you notice that when you raise your arms you feel a trembling, and in the reflection you can see folds on the back or “wings” under the armpits, the matter is not in excess, but in the weakening of deep muscles. They hardly work during a sedentary life, but they are the ones who keep their shape and posture.
No need for hours in the hall. Just 10 minutes in the morning in front of the mirror is enough to activate the muscles that support your body all day long.
How to do:
Perform all exercises for 30 seconds, 2 circles, rest between 10 seconds. You can use two water bottles as weights.
Pulling your arms back
Stand straight, arms along your body. As you exhale, move your arms back, squeezing your shoulder blades. Feel the tension between them.
Raising arms to the sides
Hands with bottles below. Slowly raise them to shoulder level, not higher. This strengthens the deltoids and prevents floppy arms.
Gluteal Bridge
Lie on the floor with your legs bent. Raise your pelvis by squeezing your buttocks. Improves pelvic posture and reduces stress on the lower back.
Elbow plank
The body is a straight line. Breathe calmly. Strengthens the core and stabilizes the spine.
Wall push-ups
Stand facing the wall, arms at chest level. Slowly bend your elbows as you approach the wall. Without stress on the joints, but with an effect on the triceps.
The exercises involve the deep stabilizers, not just the superficial muscles. Regular practice improves your posture and the wrinkles on your back become less noticeable.
