The fat on the back can be stubbornly and often goes unnoticed until it appears in the photos or shows under the tight tops. While you can’t reduce fat with only one spot, target exercises can help tan and form muscles at the upper and lower back, making all your torso more clearly.These four exercises that are shared by Healthline are easy for beginners and do not need a lot of equipment. They help activate your nucleus, improve posture and secure areas that are often lacking. Here’s how to start work.
The rise of the side legs
Lie on the right side with your legs, and your toes bend. Put your right hand under your head and left hand in front for balance. Now lift both legs a few centimeters from the floor right and together. Hold on a moment, then slowly below. Repeat 6-8 times and switch the sides. This simple but effective movement is decided by the loin, hips and oblique. It is working to tighten the muscles that stabilize the spine, and attract the area where the lower back and love handles tend to accumulate.
Reverse
Start with a lying on your back with your feet and arms relaxed on the sides. Your neck should be in a neutral position. Gradually lift the upper chest a few centimeters from the floor, using the abdominal muscles and back, not your hands. Hold the breath lift and then gently return to the floor. Shoot at 6-8 reps. This exercise gets into the muscles that study up and down the spine, especially in the lower back. With practice, she corrects her posture, adds strength and tightens muscles, which is too often passionate about stable fat.
A stretching cat
Start in the position of the countertop with a wrist under your shoulders and knees under your hips. Inhale the belly and lower the belly, lifting the chin and tail bone; This is the “cow” position. Exhale when you twist your spine up, bringing your chin to your chest and pulling your belly; This is a “cat” position. Transition smoothly and in rhythm to your breath. Repeat for 4-5 full cycles. This smooth flow increases the flexibility of the spine, activates the muscles of the deep back and secretes tension, and so it makes a great warm -up or cool down for any back procedure.
Cruise
Lie on the rug face down your arms forward and stretched and your feet right behind you. Lift your right hand and left foot from the floor without moving your head. Dip them and then repeat on the opposite side, moving into the back, swimming movement. Repeat this for three sets from 8-10 reps. This exercise includes all your rear chain, upper and lower back, buttocks and hips. This improves endurance and strength, burns fat and corrects these inaccessible spots along your back.Exercise and fat reduction in the body is not a simple cosmetic goal. It is one of the important and sustainable steps to improve the health of the bones and muscles, the posture and how well your body uses energy. Too much fat back often indicates a greater issue of fat around the organs, which is associated with insulin problems and heart risks. In addition, weak or unused back muscles can cause poor posture, spine problems and constant pain.Strengthening this area not only enhances the visual symmetry of the body, but also supports the leveling of the spine, reduces the risk of injuries and promotes overall physical resistance and functional mobility.
