These 3 exercises to lose fat in the back help to tone and eliminate the sagging of the dorsal muscles, thinning the waist and reducing the volume of localized fat.
The first two exercises to lose fat in the back should not be done by people with spinal problems, such as hyperlordosis or herniated disc, as they can cause serious injuries. In these cases it is recommended to only do the isometric board and increase the exercise time to 45 seconds, for example.
Thus, it is recommended to consult a physical education teacher before doing these exercises, as it may be necessary to adapt them to the physical condition of each person. To increase the fat burning located in the back it is important to first warm up with a quick 10 minute run and then do the following exercises:
1. Arms with arms extended straight up
To do this exercise you should lie down on the floor with your arms folded and your hands behind your head. Then pull the chest up and lift the legs off the floor. Repeat this exercise 20 times, rest 10 seconds and do 2 more sets.
2. Backs with arms stretched back
You should lie down on the floor and place your hands on the back of your neck. Raise the body by removing the trunk and legs from the floor. Repeat this exercise 15 times, rest 10 seconds and do 2 more sets of 15.
3. Isometric board
To properly do this exercise you should lie on your belly down, stretch your arms to lift the body off the ground and then support the weight of the body on your elbows and feet. Contract the abdominal muscles and hold the position for 20 seconds. Do this exercise 3 times, resting 10 seconds between them.
How should food be
Food is also very important to burn localized fat, and should eliminate the consumption of carbohydrates, such as bread, pasta and fried snacks, for example, as well as avoid sugary foods that include soft drinks, stuffed biscuit and confectioned cakes.
Here's a great recipe for zucchini to replace pasta:
Also check out how to lose belly in a week, using the complete program created by our nutritionist and our personal trainer.
