If you do these exercises daily for several weeks, you will notice that your muscles are tightened, your posture improved and you look better. They are lightweight and simple so anyone can make them at home because no special equipment is needed. They are especially useful for those who have excess fat on their back and hands.

T-Y-I
This exercise is designed to tighten the muscles of the upper back and correct posture:

Lie on the floor with your face facing the floor and spread your arms in the form of a “T” letter.

Turn your hands to the floor and raise your hands.

Stay in this position for 7 seconds.

Make 2 sets of 20 ups and downs.

Stay in a supine position but now extend your arms forward in the form of the letter “Y”.

Turn your hands to the floor and raise your hands.

Stay in this position for 7 seconds.

Make 2 sets of 20 ups and downs.

Stay in a supine position but now extend your arms forward in the form of the letter “I”.

Turn your hands to the floor and raise your hands.

Stay in this position for 7 seconds.

Make 2 sets of 20 ups and downs.

SUPERMAN

This exercise is designed for the middle of the back and is done as follows:

Lie on the floor with your face facing the floor and reach out over your head with your palms facing down.

Raise your arms, head, chest and legs.

Lower and lift again until you feel the body tighten.

Make 3 sets of 10 ups and downs.

PUSH-UPS

This exercise is designed to tighten the muscles that hold the back straight and is very light:

Position yourself in a push-up position, lean on your forearms and spread your legs.

Lower your chest but do not move your hips.

Stay in this position for 10 seconds.

Make 2 sets of 20 ups and downs.

BIRD-DOG

This exercise is designed for the hands and back but also improves blood circulation, as follows:

Stand on all fours, ie on your knees and palms with your back straight.

Extend your left arm and right leg.

Stay in this position for a few seconds.

Then reach out with your right hand and left foot.

Make 2 sets of 10 ups and downs.

ANGELS IN THE SNOW

This exercise is for both hands and back and is done as follows:

Lie on the floor with your face facing the floor and reach out with your palms facing down.

Move your hands to your head but do not move your body.

Hold your hands upright as you move them up and down.

Make 3 sets of 10 ups and downs.