Back muscle stretching exercise

You can practice lying down on the back muscles with dumbbells or weights by following the following steps:[1]

  • Sit on a flat place in an upright position.
  • Place the dumbbells opposite the thighs.
  • Lie on the back.
  • Lift the dumbbells up toward the chest.
  • Squeeze and raise the dumbbells up so that the dumbbells are above the shoulders.
  • Make sure to keep the shoulders facing each other.
  • Lower the dumbbells toward the face by bending the hands at a right angle.
  • Extend the elbows forward.
  • Return to the first position.
  • Repeat the exercise.

arm exercise

The arm exercise (English: Arm slides) contributes to activating the arm muscles, as it targets most of the muscles of the body, in addition to helping to improve the balance and stability of the body in general, and this exercise can be practiced by following the following steps:[2]

  • Kneel on the hands, and put a rug on the floor to facilitate the exercise.
  • Tighten the abdominal area up towards the spine, to ensure that all the muscles of the body are included in the exercise.
  • Slowly bring the arms down, keeping the chest position close to the floor, taking care to keep the spine straight.
  • Raise the arms up toward the knees.
  • Return to the starting position.
  • Repeat the exercise.

sitting exercise

The sitting exercise can be practiced by following these steps:[3]

  • Bend the knees and lie on the floor.
  • Carry light weights with both hands.
  • Tighten the abdominal muscles.
  • Slowly raise the head, shoulders and back while lifting the weights.
  • Hold this position for one second.
  • Return to the starting position.
  • Repeat the exercise.


Push-ups help to tighten the lumps, which can be practiced by following these steps:[2]

  • Lie flat on the stomach.
  • Place the hands under the shoulders, palms facing forward.
  • Lift the body up by pressing the arms and resting on the toes.
  • Bring the body down, keeping the shoulders, hips, and knees straight.
  • Raise the body to the top, and return to the starting position, with the need to raise the shoulders and hips together, and be careful not to arch the back.
  • Repeat the exercise.

the reviewer

  1. ↑ “Arm Exercises to Tighten and Tone”,, Retrieved 13-04-2019. Edited.
  2. ^ AB Mandy Ferreira (January 24, 2017), “How to Get Toned Arms: 7 Exercises”,, Retrieved 13-04-2019. Edited.
  3. ↑ Liz Plosser (05-08-2015), “4 Moves To Tone Your Arms—Fast”,, Retrieved 13-04-2019. Edited.

Lupine slimming and tightening exercises

Writing – on the date : – Last updated: 2022-05-19 09:42:01