From the bottom of our bra, we can see that area of fat that makes our back look bulky and with really unsightly bumps. Luckily, like the other areas of our body, you can remove the fat from your back to regain its beauty.
Bare it in mind that you must adopt them as a daily routine to obtain good results in a short time.
Best Exercises to Eliminate Fat from the Back
These are some of the most common exercises and used in any type of routine. Plus, the pectorals are perfect for toning the arms. The most important thing of all is to know how to do the push-ups correctly. That is, keeping a straight line from the head to the heels.
2. Side plate
To make the sideboard, you can extend your yoga mat on the floor. Then lean on your left forearm so that the elbow is just below the shoulder. When you are well-adjusted, lift the hips off the floor, contract the abdominal muscles and keep your body in a straight line. Finally, ensure you hold this position for 30 to 45 seconds on each side (left and right) and then rest.
3. Exercise ball
Stand face down on an exercise ball, so that the chest is right in the center of the ball. Keep the fingers of the hands pointing to the ground and the feet well together. Leave the arm to be somehow loose in front and try to keep balance. and then, raise your arm slowly to create a “Y” with the body and hold this position for 15 seconds. Do 2 sets of 12 repetitions.
4. Dog position looking down
This yoga position lets working the whole body, most especially the dorsal muscles and trapezius in the upper part of the back. To do so, you must find a place that gives you enough space. Kneel down on the floor and support your hands, keeping them flat against the ground.
Push the back on the heels, ensuring that it is straight and the arms are aligned with the body. Place your heels on the ground and hold this position for 15 to 30 seconds. A good option is to raise your back while your hands, keeping your head up.
5. Cardiovascular exercise
All good training routine should include cardiovascular exercise to complement strength. This kind of exercises is fat burning. In this case, it also helps to reduce body fat and fight that which is created just under the bra. These exercises are very easy to put into practice and you only need 30 minutes a day to notice the results.
6. With the help of a dumbbell
Decide a place where you can move freely and take a dumbbell of 10 or 15 pounds (from 4.5 to 7 kg, approx.). Place the feet to the width of the hips and then bend the knees doing a lunge. Again, bend the upper part of the body slightly, parallel with the ground, and place the dumbbell in front with the hips against the wall to maintain balance. Lift the dumbbell at shoulder height and do 10 to 15 repetitions.
7. Lift upside
Place the feet to the width of the hips and take a dumbbell with each hand. Bend your knee and lower the upper part of the body at a 45-degree angle. Keep both dumbbells parallel to the ground and raise them to the sides. Keep the weights at shoulder level and lower slowly. Do 2 sets of 12 repetitions.
Finally, you can practice walking, jogging, running, jumping rope, using an elliptical machine, riding a bicycle, swimming or a good aerobic session once a week. As you increase the intensity of your exercises, you will achieve better results, because you will burn more calories.