If there is excess fat, it will be deposited not only on the stomach, but also on the back, on the back under the shoulder blade and on the sides, forming a kind of “life preservers”. It should be noted that back fat is mainly deposited only when there is excess weight throughout the body, so a comprehensive approach aimed at overall weight loss is necessary. Then it will be quite possible to cope with how to remove back fat at home in a short time. Now let’s look at what exactly needs to be done for this.
Back fat: causes in women and men
As a rule, deposits with folds in the back area appear in people who lead a sedentary and sedentary lifestyle and are overweight.
“The reason for this phenomenon is deeper than it might seem at first glance,” says Yulia Malenchuk, X-Fit expert in Russia . - In most cases, these people also experience some kind of lower back problems caused by weakness of the back muscles. Weak muscles cannot provide sufficient support and stabilization to the lumbar region. Therefore, our body, in an effort to protect the spine, accumulates fat deposits in its area in order to provide at least some kind of stabilization.” Therefore, just adjusting your diet and reducing the fat layer will not solve the problem: even if the fat goes away, the functional muscle problem will remain. Moreover, problems with posture and spinal diseases may be added.
However, individual “exercises to get rid of your back” (it is in these terms that practitioners sometimes ask the coach for a training program) will not help on their own. As we just said, the reason is that the muscles in the back and lower back cannot do their job. This means that you need:
- Strength and functional exercises: deadlifts, balance, etc.
- Proper nutrition to reduce body fat.
- Cardio training to create an energy deficit.
This way, on the one hand, you will remove the reasons why fat is deposited, and on the other hand, you will help it burn.
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.
How to eat to achieve results?
Ideally, you need to calculate your resting metabolic rate and daily calorie intake based on your current or desired body weight. To do this, you can use formulas or download a food diary app to your smartphone. To reduce the amount of fat, you need to eat 200-500 kcal below normal per day.
Here are some more tips to help you speed up your metabolism and finally remove fat from your back, sides, and armpits:
- Eat as varied a diet as possible to ensure you get the full range of essential nutrients.
- Limit sugar: in addition to calorie content, it causes the development of dangerous diseases.
- Use proper cooking techniques. The higher the cooking temperature and the longer the cooking time, the more harmful and dangerous substances are formed in the products.
- Avoid foods that contain “empty calories”: fast food, chips, sweet soda, dishes with fillers, starch, palm oil, etc.
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.
What workouts and exercises will help you lose back fat?
“In order to remove fat in the lower back area, you need to provide its support by forming a good muscle corset,” explains Yulia Malenchuk. “That is, train the core muscles first: their main function is to stabilize the lower back both statically and during movement.” Since the causes of the formation of fat folds on the back are not related to sex hormones, there will be no particularities in dealing with them depending on gender; the recommendations are the same for both men and women.
Plank and its varieties
“One of the best exercises for training your core muscles is planks,” says our expert. — This exercise is perfect for home workouts, since it does not require additional equipment. You should start with the simplest kneeling options.” As the muscles become stronger, you can move on to more complex variations: reducing the area of support (for example, raising your leg), dynamic planks (moving your arms, legs, moving along the floor, changing planks), including work on unstable supports (inflatable platform , TRX, sofa cushion).
“At the same time, you definitely need to monitor the execution technique,” reminds Yulia Malenchuk. — You need to control your lower back and not allow it to sag. Tighten your stomach all the time, thereby activating the internal muscles. Standing in the plank, you need to push off the floor with your hands, stabilizing your shoulder blades, only in this way will the necessary muscles of the back and lower back be included in the work.”
Push ups
Push-ups from a wall, from a floor, from a support are similar to a plank. However, this is a dynamic exercise that provides a different mode of muscle function. In addition, push-ups from a wall or from your knees are easier than a plank on the floor. When performing this exercise, make sure that, as described in the plank, when straightening your arms, you push off from the floor with them.
TRX functional hinges
This fitness accessory is available both in the gym and at home due to the fact that they are inexpensive and do not require much storage space. With TRX, you can simply hold the plank position, using them as an unstable support. “Here you can do various functional exercises that trigger the work of all muscle chains,” says Yulia Malenchuk. - For example, do twisting movements, imitation of throws, pulls. Exercises start from the lower extremities, then include the core muscles, which are the transmission link to the upper extremities.” In addition, to train the core stabilizing muscles, you must do exercises while standing; they will prepare the muscles for full work when performing everyday activities and playing sports.
Exercises with dumbbells while standing
Various standing dumbbell presses, dumbbell raises, and abdominal rows are designed to work the muscles of the shoulders and back. However, at the same time, the core stabilizer muscles actively work, since the movements of the arms while standing force the body to maintain balance. Dumbbells, as two separate weights, are more demanding of keeping your center of gravity in place than exercises without them or with a barbell, where the bar provides little balance.
Squats
Squats with a barbell (barbell, bodybar or just a gymnastics stick) on the shoulders are the best exercise for the whole body with an emphasis on the legs and buttocks. Due to the high lifting of the weight, it encourages the body to shift the center of gravity forward as the pelvis lowers, and with the correct technique, the back muscles and body stabilizers return it to its place. Thus, the exercise engages the target muscles that we need to strengthen.
Rows in a block machine and barbells
“All kinds of rows, both in the machine and with free weights, will help strengthen the large external muscles, which will create additional support for the spine,” explains Yulia Malenchuk. Use the block exercise machine for rowing to the waist and chest with different grips, using wide and narrow handles. You can work in a similar way in the crossover simulator. The barbell deadlift will put a load on the core and back muscles, which will combine the effect of squats and abdominal rows in the simulator.
Please note that you will only get the beneficial effects of all these exercises if you do them with the correct technique. This also applies to home exercises (planks, push-ups, squats, working with dumbbells) and exercise machines.
Aerobic training
“Cardio training is effective only for reducing body fat,” explains Yulia Malenchuk, “but it will not completely solve the problem of folds on the back. Speaking of cardio equipment, it is better to use those where you can use the upper body - rowing, skiing, elliptical. Pilates is perfect for group classes, since most of the exercises in it are aimed specifically at strengthening the internal muscles and working with the spine.”
By combining different types of workouts and different exercises, you can get real results and get rid of unsightly wrinkles.
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.
A few final tips
- How to choose exercises. For training, you can choose several strength exercises and perform them every other day, alternating with exercises from eastern practices, such as “boat”, “cat”, “downward-facing dog”, “upward-facing dog”.
- Performing the “Crocodile” treatment complex. This complex for a sore back, consisting of alternating certain movements, is performed separately from all others. It can be done before bed or at any convenient time.
- How to calculate the quantity. Start doing these exercises with a minimum. Don't try to do as many reps as possible right from the start - this can lead to sprains and other injuries. Focus on your well-being - this is the main criterion!
- To begin with, select the average pace of execution. We perform it slowly and without overloading the muscles, ligaments and joints.
- Individual approach. The number of repetitions is selected individually. It depends on age, condition, health and fitness level.
- Remember that after completing the complex you should feel pleasantly tired. If after training you can barely move your legs, it means that the pace has been chosen incorrectly and the load has been calculated incorrectly.
Important! After you get used to the loads, the pace of execution can be increased and the number of repetitions increased to fifteen or more.
- For back pain, the Japanese exercise with a roller is highly effective.
- Pay attention to 6 exercises with an expander for weight loss in the back.
- Train with a fitball to increase your efficiency.
Fat deposits on the back, of course, do not decorate a girl, but by doing physical exercise regularly and persistently, you can achieve excellent results. A slender figure, a straight back, beautiful posture - this is worth trying for!
