Are you tired of dealing with back rolls, bra bulge, or love handles that show up in your favorite tops and dresses? You’re not alone. Those pesky folds on your back and sides —often caused by weak postural muscles, poor core engagement, or fat accumulation—are common concerns for many people.
The good news? You don’t need surgery or extreme workouts to smooth them out. With the right floor exercises , you can tone your obliques, strengthen your back muscles, and improve posture to reduce unwanted folds and build a tighter, more defined silhouette.
Top 10 Floor Exercises to Eliminate Back and Side Folds
1. Boat with hands pulled back
This exercise removes fat deposits from abdomen, lower back, sides. Posture improves, tissues around the spine are nourished. Restores mobility to the pelvic and shoulder joints.
How to do it:
Lie on your stomach, legs together, straightening and stretching your socks, lower to the floor. Raise your head, shoulders and upper chest, and stretch your arms forward. Perform a boat – bend the lower back, tear off the body and legs. At the top, bend the elbows and pull the arms behind the back. Squeeze your shoulder blades together as you bring your arms together.
How many to do: 15-20 repetitions.
2. Plank diagonally
This exercise increases calorie expenditure by working many muscles in the upper and lower body, this process activates fat burning. Folds on the back disappear more quickly.
Lying prone on the mat, assume a straight-arm plank position. Create a single line in the spine, do not bend the knees. Pull your left thigh up to the elbow of the same name, bring it back and repeat, only crosswise to the right arm. Two knee pull-ups is one rep. Repeat with the opposite leg.
How many to do: 10-12 repetitions, first on one leg, then on the other.
3. Hunting Dog
This exercise strengthens the muscles of the lumbar region, arms, legs and buttocks, developing coordination. Small stabilizers are pumped, accelerating the burning of fat on the back. The stoop disappears, flexibility improves and the position of the spine normalizes. The waist becomes slimmer.
How to do it:
Get down on all fours, straighten your elbows, place your hands directly under your shoulders, and bend your knees at a 90-degree angle. Keep your spine straight. Raise straight left leg and right arm to level with back. Hold for a second, then lower your limbs and switch sides. Do not disturb the position of the body. Repeat on both sides.
Number of repetitions: 10-15 repetitions on each side.
4. Arm to leg lying on back in two variations
This exercise focused pumping of the side muscle bundles and core strengthening.
How to do it:
Roll over onto your back, straighten your legs, place your left hand under your head and stretch your right hand out to the side. Perform two movements. First, perform a crunch by pulling your right thigh toward your left elbow. Then lower yourself and repeat, keeping your limbs straight. Two crunches is one rep. Repeat on the opposite side.
How many to do: 10-12 reps, first on one side, then the other.
5. Dynamic Plank
This exercise increases strength, power, and endurance of the core, lower back, abdominal, arms, and legs. A dynamic, complex, coordinated load on the body increases fat burning in the back by increasing blood flow to the waist and sides. Posture is corrected, and tissues near the spine are strengthened.
Sit in a plank position on your elbows with your forearms on the floor, your feet on your toes, and your legs together. Lift your stomach, do not bend your back. Shift your weight to your right hand and turn into a side plank, extending your straight left arm upward. Return and repeat on the other side. Alternate sides.
How many times to do: 10 to 12 repetitions on each side.
6. Butterfly lying on stomach
This exercise strengthens the psoas muscles with a static load. In the boat position, the buttocks, legs and abdominals are also involved in the work. The arms and shoulders work intensively, the chest opens up, the posture is corrected, the folds of the back disappear.
How to do it:
Lie down on the mat with your stomach on the floor, stretch your legs. Take the position of the boat – lift your legs from the floor, arms stretched forward, head and upper body. Hold the pose. Take your straight arms behind your back and back, imitating the butterfly style of swimming.
How much to do: 15-20 repetitions.
7. Pelvic twists in plank
This exercise reduces waist, tones the abdominal area, and strengthens the lateral muscles of the core. Twisting activates blood flow to the tissues, which stimulates the burning of fat deposits and the elimination of folds on the back and sides. Stabilizers, back muscles are pumped.
How to do it:
Assume an elbow plank position with hands on forearms and feet on toes. Tighten the press, do not bend in the lower back, keep a straight line in the spine. Rotate your pelvis to the left toward the floor and place your feet on your side. Return to starting position and rotate pelvis to right.
How many: 10-15 repetitions on each side.
8. Corner pose with arms abducted
This exercise strengthens the obliques, abdominals, and dorsal muscles. The rectus abdominis acts as a stabilizer and is indirectly involved in movement. Fat burning is activated in the core area, tightening the sides, showing relief and making the figure athletic.
How to do it:
Roll over and sit on the mat. Take a corner pose – connect your legs, bend at the knees, slightly lift off the floor, fix in the air. Tilt your body back a little and put your hands in front of your chest. After turning your body to the right, pull back your right hand and touch the floor behind you with your fingers. Then come back and repeat to the left.
How many: 15-20 repetitions per side.
9. Side Twist
How to do it:
Lie on your right side, bend your lower leg at the knee, keep your upper leg straight. Put your right hand on the floor in front of you and lift your head. Bend your left hand, remove the back of your head. Bend your hip and pull your knee toward your elbow. Then come back and repeat the twist, making a small swing with a straight leg. Two sit-ups is one rep. Repeat on the opposite side.
How many reps to do: 10 to 12 reps, starting with one leg, then switching to the other leg.
10. Side Plank Pelvic Lift
This exercise strengthens the core and improves support for the spine by pumping the inner and outer beams that contour the sides. The dynamics of the bar allows you to burn more calories, which helps to get rid of excess fat in the abdomen. Increased joint mobility.
How to do it:
Lying on your side, assume a side plank position – support goes to the forearm and elbow, the outer part of the lower foot. Place the other hand in a bent position at the waist and lift the pelvis slightly. Without changing the plane of the body and without falling forward, lower the pelvis to the floor. The body is collected and tensed. Repeat on the opposite side.
Number of repetitions: 10-15, alternating from one leg to the other.
By incorporating these 10 floor exercises into your daily routine, you’ll start noticing a tighter waistline, stronger back, and smoother silhouette in just a few weeks.
P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.