The fat that accumulates on the back is one of the most difficult to eliminate, even with a very restricted diet and constant physical activity. Strengthening the muscles found on your back is very important in this regard.
The exercises we describe below act directly on the fat accumulated on the back, promoting its burning and strengthening the underlying muscles.
A diet rich in healthy fats, and free from sugars and refined carbohydrates, is very important to prevent the accumulation of back fat . Walking often helps, and also having a targeted exercise routine like the ones below.
Bicycle crunch . Lie on your back, with your hands behind your head. Raise your legs forming a 90° angle. Bring your left knee towards your chest, connecting it with your right elbow, then repeat with the other sides. The idea is to form an invisible bicycle.
Planks . It’s a powerful exercise that works almost the entire body, with a particular emphasis on the back.
Rest your entire body on your elbows, forming a 90° angle with your arms and keeping your back straight. Hold the position for 1-3 minutes.
Side plank . Lie on your side, and rest on your arm which must form a 90° angle. Lift your body, with particular emphasis on the pelvis. Return to the starting position and repeat 10 times on each side.
Plank with ball . The position is the same as the plank exercise, but you must rest your legs on a medicine ball. Hold the position for 2 minutes.