These 8 simple moves can help you reduce back fat

Thousands of women all around the world suffer from the problem of the back bulge. It causes discomfort and stops us from wearing certain clothes, which don’t cover or may even emphasize this area. That`s why so many women want to get rid of this problem as soon as possible.

Luckily, there are many ways to do it. We already know that to eliminate problems of this kind the most necessary thing is to combine healthy eating and daily workouts. This way you’ll melt excess pounds and tone your muscles.

Today we have a great workout for you which will make your back perfect. It includes 8 really effective moves which will target you back muscles making your body completely different. Try this collection of exercises and you won’t regret it!



#1. Step-Ups

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– Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.

– Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.

– Slowly lower yourself to the starting position and switch legs.



#2. Push-Ups

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– Place a Swiss Ball on the ground and lie face down in front of it. With your hands beneath your shoulders, push yourself up into a classic Push-Up position. With a tight core, place one foot on the Swiss Ball. Once you feel balanced, position the other foot on the ball as well.

– Maintaining a braced core and a flat back, slowly lower your upper body towards the floor. Focus all of the tension into your chest. Your feet will remain on the ball, fighting for balance during the movement.

– Push yourself back into the starting position before beginning again.

#3. Alternating Lifts

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– Position yourself on all fours with knees underneath the hips and wrists under the shoulders.

– Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.

– Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.

– Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

#4. Superman

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– Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.

– Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.

– Hold for a count of 2 while squeezing your abdominals and obliques.

– Return to the starting position for a count of one, then repeat.

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