Those who have folds on the sides and back, know the struggle. That really impacts the confidence and limits the choice of wardrobe.
Due to the fast pace of life, we do not make time for ourselves and our health. Unhealthy, junk food is what causes these folds to appear, same as being inactive and not exercising.
But, if you want to get rid of these folds you should not make excuses. Below you will see a list of few exercises, which are efficient and easy.
In order to do these exercises, you will only need 30 minutes on a daily basis, which is nothing to eliminate the folds.
7 Exercises to Remove Back Fat
1. Side Bends
You need to do 3 sets of this exercise, from 15 to 20 reps in one set. The first thing you need to do is make sure that your feet shoulders are width apart and stand straight.
Lift one hand up, and place the palm on the back of the head. Then take a dumbbell in the other hand and lower it facing down the floor. Use the dumbbell to make short bends towards the arm.
2. Bow Pose
You will need to do one set from 20 to 60 seconds. The first thing you need to do is lie down on the stomach. Then, pull the arms forward. Next, bend the back by lifting the legs, head, and arms up all at the same time.
With your hands grab the ankles. Then stay still and inhale deeply. You need to stay in that position for couple of seconds. Then exhale, relax the muscles and return to the first position.
In order to obtain results, you need to do from 1 to 2 sets, with 3 to 5 reps per set. Although this exercise is efficient, you need to be previously prepared in order to do it.
After 2 months of doing all the exercises on this list, try this exercise, even if after 2 months you cannot do it, simply avoid it.
The first thing you need to do is to lie down on the back with the legs bent at your knees. Press the palms to the floor above the head.
Then start slowly to raise the hips, and after that the shoulders by bending the back. When you find yourself in the highest position, you need to hold for couple seconds. Slowly lower the back to return to the initial position.
4. Upper Back Lifts on a Ball
From this exercise, you will need to do from 1 to 2 sets, with 12 to 15 reps per set. Take the ball and lie down on it on your belly. Make sure that your shoulder legs are width spread on the floor.
Put the hands on the back of the head. Lift and lower the upper back and shoulders while keeping the neck in straight position.
You will need to do from 2 to 3 sets of this exercise, from 20 to 30 push-ups. The first thing you need to do is get into a plank position, but only higher. Shift the center of gravity to the arms.
By bending the arms at the elbows lower the body. Return to your initial position and repeat.
From this exercise, you need to from 3 to 4 sets, with 15 to 20 reps in one set. The first thing you need to do is lie down on the stomach, stretching the legs and arms.
Then, raise both arms and legs at the same time by bending the back. Stay like that for couple seconds and then return to the first position. This exercise is easy, but efficient.
7. Forward Bends
From this exercise, you will need to do from 2 to 3 sets, with 10 to 15 reps in one set. First, stand straight with your shoulder feet width apart.
Without bending the knees make sure to lean forward. Try to reach the floor with the hands. Return to your first position and repeat.
To obtain results, you need to do these exercises 3 times on a weekly basis and after a month increase that to 5 times per week. Remember your folds did not appear in a day so that they won’t go away in a day.