Eliminate Folds, Smooth “Bra Bulge,” and Strengthen Your Posture

Back folds are often the result of weak postural muscles combined with fat accumulation. By targeting the posterior chain and obliques, you can tighten your silhouette and stand taller in just a few weeks.

Lower Back & Glutes

1. Prone Superman

Lie face down, arms extended. Lift your chest, arms, and legs off the floor simultaneously. Hold for 2 seconds.

2 SETS x 12 REPS

💡 Focus: Strengthens the muscles along your spine to counter the effects of slouching.
Posterior Chain & Core

2. Double-Leg Superman

Try the Superman Exercise to Stand Tall and Proud -

A more intense version of the standard Superman, focusing on lifting the thighs higher to engage the full back.

2 SETS x 10 REPS

💡 Benefit: Improves spinal stability and builds endurance in the lower back.
Upper Back & Rhomboids

3. Prone Y-T-W Raises

Arm Day at Home: How to Modify 3 Popular Upper Body Gym Moves | Bodylura

While face down, move arms through “Y”, “T”, and “W” shapes, squeezing shoulder blades at each lift.

2 ROUNDS (10 REPS PER LETTER)

💡 Focus: Specifically targets the “bra bulge” area by waking up the mid-back muscles.
Core & Side Obliques

4. Forearm Plank Hip Dips

High To Low Plank Gif Hip Dips High Hip Workout Plank Hip Plank Ocupe Hip Dip

From a stable forearm plank, gently rotate your hips to tap the floor on each side.

2 SETS x 20 TOTAL REPS

💡 Benefit: Trains the obliques to stabilize and smooth the side-waist area.
Spinal Mobility & Core

5. Cat-Cow Stretch

5 Reasons to Try Cat Cow Stretch—And How to Do It | The Output by Peloton

Flow between arching your belly down (Cow) and rounding your spine upward (Cat) on all fours.

2 ROUNDS x 1 MINUTE

💡 Focus: Releases spinal tension and improves breathing mechanics for better posture.
Waist Definition

6. Seated Russian Twists

Weighted Russian Twist GIF | Women's Health

Sit with knees bent, lean back slightly, and twist your torso side to side, clasping your hands.

2 SETS x 30 TOTAL REPS

💡 Tip: Keep your spine long—don’t hunch forward as you twist.
Full-Body Stability

7. Bird-Dog Knee-to-Elbow

Bird Dog Exercise: How to Do, Variations, and Muscles Targeted

Extend opposite arm and leg, then bring them together to touch under your torso. Repeat with control.

3 SETS x 10 PER SIDE

💡 Benefit: Reduces muscle imbalances and strengthens deep core/back muscles.

Consistency is Key

Perform this routine 3–4 times a week alongside a balanced diet for visible smoothing results.

Would you like me to design a 30-day “Smooth Back & Sides” progress tracker for you?