Folds or “bra bulge” on your back and sides can be frustrating—even if you’re not carrying much body fat. These soft rolls are often the result of weak postural muscles, poor core engagement, or fat accumulation around the torso , especially in the oblique and upper back regions.
The good news? You don’t need extreme workouts or invasive procedures to smooth them out. With right combination of core and back-strengthening exercises , you can start seeing real changes in your posture, waistline definition, and overall silhouette —in just a few weeks.
1. Prone Superman (Back Extension)
Strengthens the posterior chain and counters the effects of slouching and desk work.
How to Do It:
- Lie face down on a mat, arms extended overhead.
- Engage your glutes and lower back.
- Lift your chest, arms, and legs a few inches off the floor (like Superman flying).
- Keep your neck neutral—don’t crane it up.
- Hold for 2 seconds, then lower with control.
- Sets & Reps: 2 sets of 10–12 reps.