Back dimples, or Venus dimples, are indentations in the lower back that many people consider to be a sign of beauty. While for the most part, they are thought to be genetic, many people believe that weight loss and certain strength training exercises can help create these dimples. This is due partially to the fact that so many athletes appear to have these indentations, suggesting that they are not purely genetic. Also, people who are significantly overweight report that these dimples become much more prominent as they continue to lose weight. Read this article to learn what you can do to get Venus dimples.
Exercises For Venus dimples
If you already have back dimples and want to make them more prominent, then losing some fat may do the trick. Note that if you are already at a healthy weight and do not have any visible dimples, then losing more weight will not create back dimples and you should instead focus your efforts on strength training. Strength training exercises for the lower back not only improve your overall appearance and help create Venus dimples, they actually improve your spinal support and posture, and can help prevent back pain as you get older.
1. Superman Exercise
This is an equipment-free exercise you an do at home that will work your lower back and core muscles. Start off by laying down on the floor with your arms extended out in front of you. Use your lower back muscles to lift your chest, arms, and legs off of the floor. Hold the position for 30 seconds, and then return to the starting position. Repeat this exercise 2-3 times.
2. Opposite Arm And Leg Raises
Start off with your hands and knees on the floor and your back straight. Extend your right arm and left leg out into the air, keeping them aligned with the floor. Return to starting position. Now, lift out your left arm and right leg, hold, and return to starting position. Repeat 15-20 times on each side.
3. Hip Bridges
Lie down on your back with your legs bent and your feet flat on the floor. Keep your arms down at your sides with your hands on the floor. Using your hands to stabilize you, slowly lift your hips off of the floor until your upper body forms a straight line with your legs. Hold for 5 counts, then return to the starting position. Repeat 15-20 times for one rep. This exercise helps strengthen the lower back as well as the gluteal muscles.
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