Exercises To Lose Fat In The Back

Dumbbells help us build muscle mass, activate our metabolism and eliminate fat. We don’t need to lift big weights, we can start with a few pounds.

Most people want to lose fat from specific parts of their body, and we know what exercises to do to do it. Indeed, there are special exercises responsible for reaffirming, toning and eliminating fat.

These are usually located in the abdomen, buttocks, thighs, chest and back. Surely you are one of those people who only focuses on areas like the abdomen, buttocks, and legs.

However , you forget that there are other important parts such as the back, where it is important to lose weight to have a sublime silhouette.

Unpleasant “bulges” on the back are often a problem when wearing a bra, swimsuit or tight clothing.

These bulges then accumulate fat very easily and to eliminate them, it is necessary to be very careful and to have a lot of strength of character and discipline.

Want to focus on losing fat in this area of ​​your body? So today we present to you the best exercises to melt back fat.

A routine to strengthen the back and burn localized fat

Position 1

You have to use a yoga mat, lie on your stomach, extend your arms forward (or back). Then, without lifting your feet, arch your back by lifting it gently before returning to the starting position. So do 2 sets and 10 repetitions

Position 2

Stay in the same position. But this time place your hands on the back of your neck, lift your torso and come back to the starting position. This time, do 2 sets of 15 reps.

Position 3

Do the same exercise as before. However, instead of arching your back back, arch it to one side and then the other. A bit like looking to the left and then to the right. Always keep the rest of your body straight.

Position 4

Now get on all fours. Relax your back, arch it up as much as possible (like cats do). Then push it down, as if you want to touch the floor with your abdomen. Go up and down 5 times before resting.

Go swimming

Swimming is a sport that allows you to work your back, relaxes it and allows you to exercise it. This exercise is therefore ideal for losing fat in the back and strengthening it.

Train with weights

A good way to burn fat should always include a little workout routine with weights.

Indeed, weights will allow you to work your muscle mass. At the same time, they activate your metabolism to facilitate the elimination of fat, even when you are at rest.

So you just need to include a little weight training every other day. You don’t need to lift excessive weights, a few pounds will do.

Do cardio intervals

Cardiovascular exercise raises your heart rate and helps you burn calories more easily.

Introduce intervals of cardio exercises into your routine. This will facilitate the elimination of fat in that part of your body.

You can perform exercises such as running, jumping, with an elliptical machine, cycling and / or jumping rope.

Do sit-ups

We know that the abdominals mainly focus on the fat in our stomachs. However, they also help eliminate fat in the lower back.

Exercise all of the abs, focusing on the obliques. You can do side sit-ups and static oblique stretches for your exercises.

Some recommendations for optimal results

• It is true that burning fat is a complicated task. We can only achieve this with great discipline and effort.  So, by focusing on the back, we may need to strengthen our routines. Because of course, it is a difficult area. Perform all exercises on a regular basis. This will give you good results in a short time.
• Remember that in order to successfully shed fat, it is very important to eat a balanced diet. In other words, without fat, fried dishes, cold cuts, sugars and others. It is good to choose to include healthy foods in your diet. So eat fruits, vegetables, drink green tea, water. Finally, eat foods that are high in fiber, like protein and the like.
• It is also beneficial to combine the exercises with a good back massage, pressing gently to gradually melt those unwanted bulges.
• Finally, remember that your posture is very important to having a firm back. You must therefore stand up straight to avoid having a flabby back, accumulating fat and seeing bulges appear.