Simple Exercises To Get Rid Of Fat On The Back
In the fight against localized fat, we almost always focus on areas such as the abdomen, legs, buttocks and arms, often forgetting the fat on the back. The former areas are often the areas of the body where fat is most noticed. However, the back is an area that many people ignore and that is also difficult to work on.
The area of fat just below the bra makes your back look bigger and bumpy. Fortunately, fat on the back can be eliminated just like fat in other areas of the body, allowing you to restore the natural appearance and beauty of the back so that you can wear those beautiful dresses.
Don’t miss these great back fat exercises if you’re ready to fight it. Remember to add them to your daily routine so that you can get the best results in a short time.
Imprints
Push-ups are one of the most commonly used exercises for any type of exercise routine. First, it’s a great way to shape your arms while also reducing back fat. It is important that you press in the right way. Keep your body in a straight line from your head to your heels.
Side planks
Lay your yoga mat on the floor and lean on your left side so that your elbow is just below your shoulder. Once you’re in a good position, lift your hips off the floor and tighten your abs. Make sure you keep your body straight.
Try to hold this position for 30-45 seconds on each side and then rest.
balance ball
Lie face the floor on a balance ball, making sure your chest is resting on the center of the ball. Keep your fingers pointed toward the floor and your feet on the floor. Then let your arms hang and try to keep your balance.
Slowly raise your arms to create a “Y” with your body and hold this position for fifteen seconds. Do two sets of 12 reps each.
Weights (dumbbells)
Choose a place where you have the space and grab a 4-7 kg dumbbell. Place your feet hip-width apart and take a lunge, keeping your knees bent. Then slightly bend your upper body so that it is parallel to the floor and hold the dumbbell in front of you with your hips against the wall for balance.
Lift the dumbbell to shoulder height and do 10-15 reps.
Lift sideways
Place your feet hip-width apart and hold a dumbbell in each hand. Bend your knees and lower your torso to form a 45-degree angle. Keep both dumbbells parallel to the floor and lift them to the side.
Hold the dumbbells at shoulder height and slowly lower them back down. Do two sets of 12 reps.
Downward dog against fat on the back
This yoga position works your entire body, especially the muscles in your back, including the trapezoids of the upper back. Find a place where you have plenty of room to stretch. Kneel on the floor and place your hands flat on the floor in front of you.
Lift from your heels and keep your arms in line with your body. Place your heels flat on the floor if you are flexible enough and hold this position for 15-30 seconds.
Cardiovascular Exercise
Any good exercise routine should include cardiovascular exercise to complement strength training. These types of exercises are real fat burners as they reduce body fat, including fat on the back.
Try to walk, jog, run, jump rope, use an elliptical machine, swim, or do a good aerobic workout once a week. As you increase the intensity of your workout, you will see better results as you burn more calories.
