5 Exercise to lose back and side fat in one week

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.


3- Boat

 

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.

4- Cat

 

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.

5- Bird-Dog

 

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.

Keep reading: 20-Minute exercises to make your belly fat melt like snow

Doing these exercises every day will help you to get rid of folds on your back and side fat. Do not forget to share these exercises with your friends. They will thank you.

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