How to lose back fat


THE back fat it can be caused by different factors such as overweight, hormonal changes, heredity and body changes after pregnancy. Those who lead a sedentary lifestyle are more likely to accumulate fat in this area, as poor diet and lack of regular exercise create this unwanted fold in the dorsal area. Women suffer particularly from this problem, as it is enough to put the bra on for the extra pounds to jump through the folds. If you would like to know the secrets to ending this situation for good, keep reading this oneHowTo article and find out how to lose fat on your back.

Steps to follow:


Dorsals with outstretched arms

One of the best exercises to lose back fat can be done at home or at the gym. Place a mat on the floor and lie on it, face down. Stretch your arms and raise your torso and legs, keeping your belly and pelvis flat on the floor.

Repeat this exercise 15 times, rest for ten seconds and do two more sets of 15 repetitions.

How to lose fat on your back - Step 1



Dorsals with arms on the head

As in the previous exercise, lie on your stomach on the mat. With your arms folded and your hands on the back of your neck, pull your chest up while raising your legs.

Repeat the exercise 20 times, rest 10 seconds and do two more sets of 20 repetitions.

How to lose fat on your back - Step 2



Isometric Board

Still on the mat, lie down on your stomach again. Stretch your arms, support your weight on your feet and elbows and lift your body off the floor. Contract the abdomen muscles and hold the posture for 20 seconds.

Repeat for 3 times, resting for 10 seconds between each exercise.

How to lose fat on your back - Step 3




Swimming is very beneficial for those who want to lose a few pounds in the back area. It is a sport that works all over the area, while exercising the whole body and causing relaxation. Contact the nearest swimming pool to strengthen your back and lose stubborn fats.

Tip: Find out what the benefits of swimming are by checking out this article.

How to lose fat on your back - Step 4


Adjusted diet

For the exercises to be effective in losing weight, it is necessary that you do a dietary reeducation. Processed foods should be avoided, as well as fatty, sugary and high-calorie foods. If you don’t change your eating habits, exercise will have no effect.

Prefer healthy foods and eat vegetables, fruits, whole grains and lean proteins. Keeping a food diary is also a good option to control the amount of calories eaten.

Tip: Access this article to learn how to do a dietary re-education.

How to lose fat on your back - Step 5


Medical procedures

If you have tried a balanced diet and adequate exercise to lose back fat without success, there are surgical and non-surgical methods that can help reduce the volume of your problem areas.

Some of the most popular treatments include liposuction, coolsculpting, The ultrashape smart liposuction. Bear in mind that the costs of these treatments are high, and the appearance of side effects is not uncommon.

Prefer traditional methods such as diet and exercise before consulting a plastic surgeon or dermatologist to schedule procedures.

Tip: To find out how liposuction is done, go to the article.

How to lose fat on your back - Step 6


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  • The recommended exercises should not be practiced by people with back problems.
  • Consult a physical activity instructor so that he can create a plan adapted to your needs.