4 effective exercises for a beautiful bust and a flat back

Resistance bands are a versatile and affordable tool for achieving a beautiful bust and a flat back. By incorporating these 4 effective exercises into your workout routine, you can strengthen and tone your chest and back muscles, improve your posture, and achieve your fitness goals.

These versatile bands provide resistance throughout the entire range of motion, making your muscles work harder and leading to better results.

Resistance bands are an affordable alternative to expensive gym equipment. You can purchase a set of bands for a fraction of the cost of a gym membership or home gym equipment.

4 Effective Resistance Bands Exercises

Now that you know the benefits of using resistance bands, let’s dive into 4 effective exercises that will help you achieve a beautiful bust and a flat back.

1. Leg raise from plank

The plank is known to be an excellent way to strengthen all the muscles of the body, increase strength and endurance, and improve the health of the spine. Make sure there is no arch in your back. At the same time, keep your pelvis straight and watch the position of your elbows. They should be just below the shoulders. To maintain the load on the gluteal muscles in this exercise, lift your legs one at a time, overcoming the resistance of the elastic band. Take your time and move without jerking, trying to feel the muscles working.

Perform 20 repetitions for 4 sets.

2. Arm extension from plank

Another version of the dynamic plank. This time the main load is on the shoulder muscles. The obliques are also involved. Against the resistance of the resistance band, move your arm to the side and at the same time turn your body slightly, but make sure that your pelvis does not move (do not move up and down). Hands should be strictly underneath shoulders – this is a prerequisite.

Do 20 repetitions for 4 sets.

3. Abdominal pull from sitting position

This exercise works the largest muscle in your back. Sit on the floor with your back straight and your legs out in front of you. Grasp the rubber bumper on your foot and pull the other end toward your stomach, pulling your elbows back. To maintain a straight posture, bend the other leg and grasp it with your hand.

Perform 20 repetitions for 4 sets.

4. Arm Extension with Resistance

This is one of the most effective exercises for strengthening the chest and shoulder muscles. It loosens the chest, develops joint flexibility, and literally helps you “spread your wings”. Sit with your buttocks on your heels, your back straight, and your arms raised with the rubber band. Stretch the rubber band between your palms, take the shock absorber behind your head and return to the starting position. Try to extend your arms as far as possible, overcoming the resistance of the rubber band.

Perform 20 repetitions for 4 sets.

Keep reading: Say Goodbye To Belly Fat With These Wall Pilates Exercises

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