5 simple moves to reduce folds on your back and sides

Excess weight is 80% of complaints, the cause of an incorrect lifestyle: little activity, improper diet, sedentary work, etc. Back is one of the most problematic areas of the body, because in most cases, it does not receive the required physical load on the muscles.

Just as fat settles around your waist, it can also rest on your back. This does not make any girl attractive. If liposuction is not an option for you, then you need to adjust your diet to begin with, and then focus on the exercises.

Tips from dietitians on nutrition for losing weight back:

– Instead of buying expensive goji berries and other drugs, just reduce the amount of fat in your daily diet;

– Avoid flour and light carbohydrates (sweets, ice cream, soda);

– Completely eliminate the smoked and fried foods from the diet;

– Eat as much fresh greenery, vegetables and fruits a day as possible.

– Drink at least one and a half liters of water a day – the liquid will help wash excess fat and cholesterol from the body.

Check out the list of exercises that we suggest and make your back just perfect!

#1. Two-Armed Bent Over Row

Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.

With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

#2. Plank

Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.

Extend your legs straight out behind you, supporting them on your toes and balls of your feet.

Keep your body in a straight line by tightening your abdominal and oblique muscles.

Hold for as long as possible.

#3. Torso Twist with Ball

1. Start in a squat position, with your thighs parallel to the floor, your back against a wall and hold a dumbbell or a medicine ball with both hands.
2. Twist your torso to the right, and then reverse the motion, twisting it to the left.
3. Repeat this movement until the set is complete.

Keep your legs bent at a 90-degree angle, align your knees with your ankles and maintain your thighs parallel to the floor. Twist your torso only from the ribs up and breathe out.

The wall sit rotation strengthens your abs, obliques, lower back, quads, hamstrings, and glutes. This is a full body exercise that tones and tightens your core, improves your stability and posture, and sculpts your thighs.

#4. Push Up

Get into position by placing your hands flat on the floor, directly below your shoulders.

Extend your legs out behind you, with only your toes and balls of your feet touching the floor.

Hold your body up and keep your back straight by tightening your abdominal muscles.

Your neck and head should be bent slightly back.

Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.

Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.

Repeat.

#5. Two-Armed Bent Over Row with Bottles

Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.

With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.