To create a beautiful, toned back, it is important to keep the muscles of your back, hips and shoulders toned. Read the article about three steps that will help you achieve a slender back.
Some people dream of losing weight around the waist, others are bothered by extra pounds on their hips or arms, and for others it is important to know how to remove fat from their back.
To lose back weight, you will need a combination of smart eating principles and regular exercise. The effectiveness of the program will largely depend on your fitness level and current diet, but the basic formula for losing weight in any part of the body is to reduce your overall calorie intake and increase your calorie expenditure by loading your back muscles.
In addition to losing weight, tone the muscles in your back, hips and shoulders to create a beautiful, toned back.
Why does fat appear?
Folds of excess fat in the back or lower back are easy to detect. They stick out from under the bra, and the sides begin to hang over the trousers. The reasons for the formation of such folds:
1. Sedentary lifestyle without regular exercise. The back muscles simply stop working.
2. Thyroid gland dysfunction. A serious problem that endocrinologists must solve.
3. High salt content in the body.
4. Severe and prolonged stress, which leads to the production of certain hormones that contribute to the appearance of folds.
Also, folds are formed as a result of general obesity. Before removing back fat, it is worth clarifying the cause of their occurrence, as well as determining the exact location of the folds.
Additional recommendations
You can also use the following additional tips to quickly remove wrinkles on your back:
- Try to walk as much .
- Dance more often . This can be done at home or attend a specialized group.
- Swimming is a great way to eliminate back fat .
- It is very important to monitor your posture . If you constantly slouch, it will appear that you have fat on your back and belly, even if in fact there is none. In addition, with poor posture, fat deposits are distributed unevenly, and the result looks extremely unaesthetic.
- Additionally, you can do a back massage. It is quite difficult to work on this area on your own, so it is better to turn to professionals. Cupping or anti-cellulite techniques are suitable. Massage is useful because it improves blood circulation and metabolic processes, eliminates cellulite and congestion, and promotes faster weight loss.
- It is recommended to exercise no earlier than an hour after eating. But it’s not worth it on a completely empty stomach, so that you don’t feel sick. You can eat some simple carbohydrates before class, for example, a couple of banana slices or a small energy bar. This will help you get the necessary resources for active training.
- The optimal exercise regime is 3-4 times a week. It is important that the body, and in particular the muscles, get time to recover.
- The procedures can also include wraps , which improve subcutaneous metabolic processes, thereby helping to cleanse the body, remove excess fluid and lose weight. You can use classic mixtures that use vinegar, coffee, clay, algae, and so on.
The combination of all these measures will allow you to eliminate unsightly folds on your back and wear revealing or tight-fitting clothes without a twinge of conscience. In addition, you can improve your overall figure and strengthen the health of your muscles, joints and ligaments.
How to remove back fat and lose weight?
If a woman has discovered fat on her back, she begins to wonder how to get rid of it. First of all, you need to pay attention to your lifestyle. It is worth considering whether a woman adheres to daily exercise and proper nutrition. If yes, but folds appear, it is recommended to seek help from a doctor.
In the absence of diseases, you can cope with wrinkles at home using a set of measures:
· nutrition adjustments;
· performing special sports exercises using additional weight or exercise equipment;
· connection of massage, wraps and other procedures.
It’s worth noting right away that results can only be achieved through an integrated approach to nutrition, training, and lifestyle. So, how to remove back fat in women? Only by taking into account the listed recommendations.
Contraindications and possible harm
Even though the back and shoulders are the most powerful part of the body, exercises in this area should be done with caution. Classes should begin after consulting a doctor.
During training, the following rules must be observed:
- The movement should be smooth, without any jerks.
- The workout should not last more than 40 minutes. An increase in time leads to exhaustion, as a result of which the effectiveness of the exercise decreases.
- It is better to do less quality exercise than more useless exercise.
Violation of recommendations can lead to deterioration of health.
Factors that have absolute contraindications for exercise:
- recent operations;
- state of acute respiratory viral infections and acute respiratory infections, accompanied by high temperature;
- infectious diseases;
- recent heart attack or stroke;
- hypertension;
- recent injuries and fractures;
- exacerbation of chronic diseases of the gastrointestinal tract and genitourinary system;
- epilepsy.
It is prohibited to perform strength exercises with the following diagnoses:
- osteochondrosis;
- intervertebral hernia;
- radiculitis;
- scoliosis;
- osteoporosis;
- sciatica;
- stenosis;
- spondylosis;
- lumbago.
It is allowed to perform gymnastic exercises in the following cases:
- diseases of the gastrointestinal tract, liver and kidneys beyond the acute stage;
- as rehabilitation after injuries and fractures;
- diseases of the musculoskeletal system and spine in remission;
- compensated cardiovascular diseases.
Serious physical activity is prohibited when:
- arterial hypertension;
- epilepsy;
- diabetes;
- oncology;
- exacerbation of any chronic diseases;
- varicose veins;
- cardiac arrhythmias;
- neurological diagnoses;
- eye diseases;
- menses;
- pregnancy.
Even with health problems, every woman can choose exercises that suit her capabilities. You need to take into account all the pros and cons, evaluate your features, and select the appropriate complex. Then her body will always be fit and slender.
Gymnastics and cardio
You can get rid of fat folds if you exercise regularly. A standard wrinkle removal program includes the following types of exercises:
1. Boat. It must be performed lying on your stomach. The arms and legs in the starting position should be maximally extended and slightly spread to the sides. During the exercise, in order to remove fat from the back, you need to simultaneously raise your mirrored arms and legs, and vice versa, while holding the position for 2-3 seconds, feeling how the muscles of the lower back and buttocks work. Afterwards you need to return to the starting position and repeat the exercise 10-15 times.
2. Twisting. Performed from a lying position. During the process, your hands should be behind your head, your legs should be raised, it is advisable to take a corner pose during the lifting process. When performing crunches, you should reach with the elbow of your left hand towards the knee of your right leg, and vice versa. Number of repetitions – 15 pieces for each side.
3. Cat-cow. Performed on all fours. As you inhale, you need to raise your head and bend your back, then as you exhale, lower your head and arch your back, rounding it. The exercise must be repeated 15 times.
4. Body turns. You need to do the exercise while sitting. The legs can be extended or slightly bent at the knees. The process of performing the exercise is simple: you need to turn your torso to the sides, your back should be slightly tilted back.
You can supplement your gymnastics with cardio exercises: running, skipping rope, hoop, brisk walking. Dancing, step aerobics and other rhythmic activities will also help to break up a boring workout.
Exercises with a gymnastic stick
The gymnastic stick is held with both hands, the distance between them is greater than shoulder width. Exercises are performed in 4 or 8 counts. The movements begin with a small amplitude, gradually increasing it. The repetition of exercises varies from 10 to 20 times.
Cycle of exercises for the back:
- Stand up straight, place your feet shoulder-width apart. Place the sports equipment behind your head in line with your shoulders.
- Fix your pelvis and legs. Make turns with your body in different directions.
- Raise the stick up. Arms straight. Perform side bends in different directions.
- Hold the gymnastic stick above your head in straightened arms.
- Bend forward, bending your lumbar spine as much as possible and tilting your arms up.
A gymnastic stick must be selected based on the height and weight of the student:
- For beginners - about 1.5 - 3 kg.
- Athletes – from 6 to 9 kg.
Power training
How to remove fat from the lower back quickly? The maximum effect will be given by strength training, which will help get rid of fat folds on the back. A woman can remove back fat at home with the help of:
· dumbbells;
· expander;
· jump ropes;
· roller.
It is important to note that you will need to warm up before performing any strength training. This will help warm up your muscles and joints and prevent injury. Warm-up includes the following exercises:
head rotation;
hand turns;
side lunges;
rotation of the body and hips;
· twisting;
· easy running in place.
Next, when the body is warmed up, you can begin the main workout. It is worth taking a closer look at each training program.
Dumbbells
Exercises with dumbbells involve performing the following exercises:
1. Starting position standing. The body is slightly tilted forward, while the legs are brought close and bent. The back should remain straight - this is important. You need to take the dumbbells in your hands and pull them towards your chest, so that your elbows are kept at shoulder level. Number of repetitions – 10 times.
2. The starting position requires the woman to rest her hand and knee on a bench or other supporting surface. The back should be straight, the other leg should be moved to the side. With your free hand, not pressed against the support, you need to pull the dumbbell to your armpit and then smoothly lower your arm. The number of repetitions for each hand is 10 pieces.
3. Starting position: standing with legs together. Your hands should be in front of you. When performing the exercise, you need to spread your arms to the sides, making sure that your elbows are pointing up. Next, you need to slowly return to the IP. You need to repeat the exercise 10 times.
There are other sets of exercises with dumbbells. The program can be diluted if desired and if it has been noted that the hands no longer perceive the resulting load.
Roller and expander
The roller is a disk with handles on the sides. With a simple exercise you can significantly strengthen your back muscles and remove wrinkles. To do this, you will need to grab the improvised handrails of the roller and bend over, rolling the equipment along the floor until your body reaches a horizontal position. Next, you should rise to the starting position, continuing to roll the roller back.
An expander is an elastic band that increases the load on the muscles when performing exercises. Using this exercise machine you can also speed up blood circulation and restore your posture.
Strength exercises, cardio training and gymnastics can only produce results if a woman adheres to proper nutrition and a healthy lifestyle.
Massage at home
To quickly tighten the skin under the shoulder blades and get rid of fat deposits in this area, you need to perform a light lymphatic drainage massage. It will speed up lymph flow and improve local metabolism.
The technique is very simple: apply massage oil or fatty cream to the area of fatty deposits and begin to knead the folds with force with your fingers. Knead each side for 10 minutes.
You can also use a dry massage brush. With intense movements, move the brush over the area with fold formations - in the direction from top to bottom. The brush pressure should be moderate (not to the point of scratches, of course!). The massage must be carried out for at least 5-10 minutes. The skin may turn slightly red - this is a normal reaction.
What do stylists advise?
It is very difficult for women with a V-shaped figure to get rid of the fullness of the upper back, because it is a genetic feature. And the struggle with folds on the sides can be long. These shortcomings can be successfully disguised with properly selected clothing. Deposits in the upper back are hidden by clothes with a plain top in soft colors and sleeves, but without flounces, lanterns and frills. Avoid large jewelry on the neck, focus on the lower part of the body. Flared skirts and wide trousers are suitable.
The loose cut of the top will hide any imperfections in the back
For those who have folds under the bra and on the sides, tight-fitting clothing is contraindicated. It is better to replace the sweater with a cardigan, and translucent and light-colored outfits with thicker fabric of a deep dark color. A long tunic instead of a T-shirt or top will make the silhouette more harmonious. Choose the right pattern - it is better to prefer a wide vertical stripe to a horizontal stripe. For those who are partial to fashionable floral prints, fabric with small dense patterns will suit them. High-waisted dresses will help hide folds on the sides.
Don't despair if you have wrinkles or excess fat on your back. You can cope with this problem, you just need desire and a little effort.
