How to get rid of back fat, is one of the questions that many of us ask ourselves, because it is a somewhat complicated area for fat to be completely eliminated, so we show you a one-week exercise routine to remove your back and sides fat.
According to a study published by The National Institute of Health, reveals that in addition to exercises to eliminate fat in the back, it is also important to practice cardiovascular exercise, because through it, you will burn the accumulated fat.
To strengthen your back muscles, improve your posture and normalize breathing, you need to do special exercises. Below you will find a good workout for you.
1- Place your hands behind your back
Lie on your stomach and take your torso off the floor. Extend your arms forward, spread them apart and lower them along your torso. Try to keep your shoulder blades together as much as possible and don’t tense your face. Repeat 2 sets of 10 repetitions.
2- Lift your legs lying on your stomach
Remain in the supine position on your stomach. Now place your head on your forearms. Raise your straight legs up alternately, straining your buttocks. Be careful: there should be no discomfort in the lower back. Do 10 repetitions in 3 sets.
Lie on your stomach and put your hands behind your head. Lift your torso and legs at the same time. Try to do this as high as possible. Perform 2 sets of 15 repetitions.
Stand on all fours, arms straight and legs bent at right angles. Take a breath and round your back, relax your neck and lower your head. Notice that you need to work the thoracic department, not the lower back. Breathe out and open your thoracic region by arching your spine. As you do this, you need to stretch your top toward the ceiling. Do perform 2 sets of 15 repetitions.
Get on all fours with your feet and hands shoulder width apart. Slowly extend your right arm forward and pull your left leg back. Hold this position for a few seconds. Then reach your right elbow to your left knee while rounding your back. Do perform 2 sets of 10 repetitions for each side.
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