When it comes to fat removal, most people focus on the abdomen, legs, buttocks and arms. But many of us tend to forget the back, probably because this area is more difficult to reach.
Fat that tends to accumulate just below the bra can make our back look bloated and unattractive, which is very unsightly. Fortunately, back fat can be removed if we are willing to do the necessary work.
Push-ups are always present in almost any exercise routine. This exercise is great for toning the arms, but is useful if you want to remove the back fat. To remove the back fat, make sure you practice this exercise correctly by keeping your body straight.
Lie on your yoga mat and lean on the left side so that the elbow is just below the shoulder. Once you have taken the right position, lift your hips off the floor and bend your abdominal muscles, taking care to keep your body straight.
Try to maintain this position for 30-45 seconds, rest, and then train your right side. This exercise will help you get rid of back fat in a very short time!
Fitness ball exercise
Lie face down on your fitness ball, making sure your chest is aligned with the center of the ball. With your fingers pointing the floor and with your feet clasped, let your arms hang and try to keep your balance.
Raise your arms so that your body forms a Y and maintain this position for 15 seconds. Do two sets of 12 repetitions each day to burn the back fat.
Lunges with dumbbells
You need a space where you can move around and an approximately 4.5 to 7 kilograms dumbbell. Spread your legs at a distance equal to the width of your hips, bend your knees and do a few lunges.
Slightly lean forward and bend your torso until it is parallel to the floor. Hold the dumbbell ahead and support your hip on the wall to keep your balance. Raise the dumbbell to your shoulder height then do 10 to 15 repetitions. Back fat will not bother you for long.
Side dumbbells lifting
Hold a dumbbell in each hand and spread your legs at a distance equal to the width of the hips. Bend your knees and move down so that your legs form a 45 degree angle with the floor. Keeping the dumbbells parallel to the floor, simultaneously raise them up to shoulder level, then lower them into the start position. Do two sets of 12 repetitions.
“Dog face to the ground” Yoga position
This yoga position will involve the whole body, especially the back muscles (including the trapezius). To try it, you’ll need a space where you can move around.
Kneel and press your hands on the floor. Push your heels, keeping your arms aligned with the body. If you are quite flexible, your feet can stick to the floor. Hold this position for 15-30 seconds.
These exercises are very useful if you want to remove excess accumulated fat (including fat back). You need to sacrifice no more than 30 minutes each day to practice them.
Try to walk, do jogging, running, jump rope, go cycling (normal or elliptical), swim or simply do aerobics once a week. As you increase the exercises intensity, you will burn increasingly more calories, and the results will be increasingly more satisfactory.
Image Credits: Wikihow