Belly fat is often referred to as the hardest fat to get rid of, but we tend to forget the hellish course to eliminate those lodged in the back. Without having to go through cosmetic surgery, here are three easy ways to get rid of it in just one week.
If the back fat bothers you and you can not get rid of it, this article is for you. Just a little motivation and follow these 3 tips to improve your lifestyle and achieve your goals.
3 simple ways to get rid of back fat
Cardio exercises
For more results, it is advisable to exercise for 30 minutes on average. You must continue this routine at least three times a week.
These intensive cardio exercises are especially effective at burning your back fat after a week. You will get rid of this greasy mass that bothers you, while toning your back. The recommended exercises in this case are: boxing, rowing and swimming.
Cardio also reduces the risk of cardiovascular disease, stabilizes blood cholesterol, promotes the proper functioning of the heart, reduces the risk of osteoporosis problems and promotes the strengthening of muscle mass.
Interval training
This is one of the best ways to achieve positive results faster. This will not only help you get rid of back fat, but also reduce the body's overall body fat.
This form of training essentially depends on the cardio exercises that you perform. It is not complicated, just do the same training but run it at intervals of intensity. If you are racing, then run fast for a while and reduce your speed for at least five minutes before moving on again.
Work out at home
If you do not have the means to do outdoor workouts, then a workout at home will do you the greatest good. Just follow the following steps:
1st exercise:
Tie a resistance band to your door (closed) while holding its ends. Bend your elbows at ninety degrees and gently pull your arms backwards, bringing your shoulders together.
Stay in this position for ten seconds and release. Repeat this exercise ten times.
2nd exercise:
Carry a sports mat and lie on it with your hands raised, as shown in the picture below. Tighten your stomach, thighs and buttocks by lifting the chest and feet off the floor at the same time.
As a first step, try to hold 30 seconds by inhaling and exhaling, then release. Inhale and exhale again and repeat the exercise. Repeat 3 times in a row.
3rd exercise:
Lean on your arms as if you were going to push and then rest on your forearms holding your elbows under your shoulders. Contract the belly by trying to keep your belly buttoned up and tighten your buttocks.
This ensures stability and prevents the back from arching. You must not collapse during the 30 seconds of the exercise. Take a moment to inhale and exhale quietly and deeply then repeat again 2 more times.
4th exercise:
Half-bridge exercise is a well-known exercise for people who want to tone their body. To do this, lie flat on your back. Now, bend your knees 90 degrees, keeping your feet on the floor. Raise your buttocks to form a straight line and hold them high for at least fifteen seconds. Slowly lower your body to the ground and repeat the movement 10 to 20 times.
With these tips, burning your fat and especially those back is only a matter of time. Remember that in a weight loss project, it is important to adopt a balanced diet based on a majority of fiber and protein. Hydrate yourself enough by drinking at least 2 liters a day, especially if you are physically working to supplement your diet.