We have seen bare backs on catwalks all over the world. But only a woman with flawless skin and posture can afford to appear in this form. A stooped back, drooping shoulders age even the youngest woman. And the folds on the back of so many women cause trouble! With such problems, clothes with an open back become inaccessible. But if you regularly engage in exercises for the back muscles, you can quickly look more elegant, the back muscles will get stronger and tighten all your folds. If you want to have a beautiful back, then you need to take care of it just as well as your face in order to protect it from the development of large accumulations of fat and other unpleasant problems.

Examine your back at least twice a week. If you notice any flaw, immediately take on its correction. The cleanliness of the back must be monitored as carefully as the cleanliness of the face. Wash your back daily with a soapy brush and shower to keep the skin on your back smooth. Starting from the lower back, massage the back with gentle circular motions, gradually moving towards the neck. With regular treatments, your skin structure will improve and dead skin cells will be shed. Then dry your back with a towel and apply body lotion, preferably with herbal extracts. Do not forget also about the shoulders – dry skin type often prevails here. If you are taking a bath, add a few drops of chamomile or lavender infusion to the water. Chamomile relieves irritation and inflammation, lavender relieves other problems.

Good posture is very important for a woman. By holding your back correctly, you increase your height by an extra centimeter. All abdominal muscles are tightened, the chest is straightened, which allows you to breathe better. Test your posture by standing in your heels against a wall. If your head, shoulder blades, and lower back are touching the wall, and the curve of your neck is out of the way, you have good posture. If not, you slouch.

Every woman strives to maintain harmony, beautiful posture of the body for many years. Specially selected exercises will help you with this.

A set of exercises to strengthen the muscles of the back
Legs together, arms along the body, preferably with dumbbells. Lean forward while raising your arms up. Repeat the tilts 6-8 times and return to the starting position.
On your knees, hands to the shoulders. Simultaneously straighten the left arm up, take the right leg back (the stomach is tightened). Return to the starting position, and then do everything by changing the arm and leg. Repeat 10 – 15 times.
Kneeling, arms straight at the top, back straight, stomach tucked up. Very slowly, lean forward while sitting on your heels, and try to touch the floor with your palms. Then, pushing off the floor, slowly return to the starting position, strongly straining your back muscles.
Lying on your stomach, arms along the body, palms to the floor. Raise your shoulders and head off the floor, trying to connect the shoulder blades. Return to the starting position and repeat the exercise 10-15 times.
Standing, arms to the sides, slightly bent at the elbows, dumbbells in the hands. “Pull” your elbows to the body, trying to connect the shoulder blades. Then relax. Repeat 20 – 30 times.
Standing, arms to the sides, elbows bent, shoulders straightened, hands brought behind the back. Connect the brushes behind your back, trying to strain your back muscles as much as possible. Return to starting position. Repeat 20 – 30 times.
Lying on your back, bending your knees, put your feet closer to your hips, arms outstretched to the sides, palms up. Resting your hands on the floor, strongly arch your chest without raising your head. The lower part of the body is firmly pressed to the floor. Repeat the exercise 5 – 8 times.
Standing facing the chair, put your outstretched arms on the back of the chair, legs apart. Leaning on your hands and straightening your back, bend slowly and also return to the starting position. Repeat 6-8 times.
How to correct your posture: a set of exercises for the back
Standing, arms along the body, legs together. Raise your hands through the sides up, lower. 8 – 12 times.
Sitting on a chair, in arms extended forward – the ends of a stretched rubber bandage, fixed against a wall or door. Stretching the bandage, bend your arms and touch the back of your head with your hands. Return to starting position. Sit up straight, do not tilt your head. 10 – 20 times.
Standing, hands behind the head. Lean forward with an arched back, do not lower your head, look forward. Straighten your arms up. Return to starting position. 8 – 12 times.
Sitting on a chair, facing the back, leaning back on the edge of the table, arms up. Arch your back as much as possible, return to the starting position, then relax for a few seconds.
Sitting on the floor, emphasis behind the hands. Raise your straight legs forward up, spread them, connect them again and return to the starting position. Repeat 6 – 16 times.
Standing, hands to the sides, fingers clenched into a fist. Bend your elbows, keeping them at shoulder height. Return to starting position. 10 – 20 times.
Crouched emphasis. Go to support lying down, bend and straighten your arms. Return to starting position. 6 – 12 times.
Lying on your back, arms along the body. Without turning over, stand up with your hands. Return to starting position. 8 – 16 times.
Standing, feet together, hands to shoulders. Jumping on your toes, unbend and bend your arms. Perform 20 – 40 jumps and then move on to walking.

Many complaints of pain in the spine and back muscles can be prevented: do not overwork yourself, do not lift heavy things. Choose a good mattress. If you have lower back pain, do not sleep on your stomach. Your work chair should support your lower back. Don’t slouch at the table. You should not wear a very tight bra – it makes it difficult for proper blood circulation, after which red stripes remain on the skin. Do regular abdominal exercises: strong abdominal muscles will help support the spine.

A set of exercises for the development of back muscles
Lie on your back, put both hands under your head, move your elbows as far as possible. The head remains motionless. Sit down slowly, straightening only the upper body. Then lie down freely on your back. Repeat 6 times.
Sit on the edge of the bed or on a chair. Bring your left hand behind your back. Raising your right hand, take it behind your back and try to grab hold of your left hand with the ends of your fingers. Slowly bring both palms together. At this time, the head is tilted back, the shoulder blades are lowered, the chest is forward, the stomach is pulled in. Hold this position for one minute. Take a deep breath, hold your breath. As you exhale, slowly release tension from the muscles and ligaments. Return to starting position. Then repeat the exercise by changing hands.
Lie on your stomach, hands on your hips. Try to raise the upper part of the body as high as possible, leaving the lower part motionless and swaying up and down easily. Relax.
Fighting slouching: lift your head up, stretching your neck until your shoulders drop.
Straighten your shoulders: first lift each shoulder to your ear, then make circular movements with your shoulders back and forth.
Now your back is in order: the skin is smooth, velvety, without wrinkles and the posture is regal. There is something to be proud of. On special occasions, a bronze-colored powder is applied to the shoulders, which creates light glitter accent.

Experiment with silver or gold powder, then add a little bit of body lotion and rub evenly over the entire area. Always remember that if you decide to open your back, then everything that opens should be worthy of attention.

If, despite diligent care, acne and rashes appear on the skin of the back, you should pay attention to your nutrition and digestion, and maybe even consult a doctor.