Inactive lifestyle, sedentary work, lack of proper physical exertion - all this very negatively affects a person’s weight. Gradually, fatty deposits begin to form, sometimes in the most unexpected places. The problem does not bypass even your back, just at one point you begin to notice protruding folds under the bra and ugly rollers on the lower back. Accordingly, the question arises: "How to remove wrinkles on the back?" Of course, you will not be surprised to learn that this problem is easily solved by sports. The main thing is to choose a good set of exercises, and in combination with a diet and a sufficient amount of cardio you can achieve very quick results.
How to remove fat from the back: general principles of training and losing weight
It is usually not difficult to remove wrinkles on the back, the main thing is to build the right strategy to combat excess weight. And you can’t do some exercises here, if the case is neglected, then you need to deal with the problem comprehensively, which means you must adhere to the general principles of losing weight:
- Start by adjusting your diet. If you do not stop abusing food, then all efforts will be in vain. After all, for the sport to start fat burning processes, it is necessary first of all to create a calorie deficit. So, we cut the diet and lean on protein food.
- Diversify your life with cardio training. To do this, it is not necessary to go to the gym and spend hours running along the path or torturing an exercise bike. You can just move more and walk. Try to go 2-3 stops before your work or introduce evening walks in the park or the promenade into the tradition, more often play outdoor games with the children, get the dog in the end. The main thing is desire, and the way out can always be found.
- Focus on strength training. To make your back beautiful, you need to not only get rid of fat, but also acquire some muscle mass. This will make the figure more embossed and fit.
Do not know what exercises to remove creases on the back? Here is a small training complex that will help bring your back into proper shape.
Simple and effective: push ups
Any training should include good basic exercises. After all, they not only increase our strength indicators and work on endurance, but also start the processes of building muscle mass. Do not worry, the pumped back, like bodybuilders, does not threaten you.
Since wrinkles can be removed from the back only with the help of strength exercises, push-ups must be present in your arsenal. What kind of preference? Here you need to navigate based on your initial physical fitness:
- If you are a beginner in sports or are overweight, it is best to start with push-ups from the wall.
- Gradually, you can move on to a more complicated version and push up from a table or bench.
- The next step is push-ups from the floor with emphasis on the knees.
- Once you master the previous type of training, you can move on to the classic variation of the exercise and even options with extra weight.
Always use wide arms, this will maximize the involvement of the back muscles in the work.
Strength training against fat: dumbbell dumbbell pulls
How to remove wrinkles on the back, but do it at home? Everything is possible, the main thing is to have at least a couple of collapsible dumbbells on hand. In the gym, it is better to perform this exercise with a barbell, and at home it is quite possible to get by with an alternative. A pair of dumbbells weighing from 5 to 15 kg will help you diversify your workouts and add another good strength exercise to the program. This type of training is designed for pumping the broadest muscles, this will bring the side parts of the back in order and get rid of folds near the armpits.
Equipment:
- Initial stance: legs shoulder-width apart, body tilted forward, but the back is absolutely straight. Hands hold shells in a free hanging. You can choose parallel or reverse grip.
- In one slow motion, pull your hands to you, while your elbows do not need to be taken away from the body, they should be pressed as close as possible to the body.
- Take a short pause at the top point of the amplitude and return to the starting position.
- Perform approximately 15-20 reps on 5-6 sets.
We train the lower back: hyperextension on the gymnastic ball
It is important not only to swing the back, but also to strengthen its muscles. There are special exercises for this. Hyperextension will help to remove folds on the back in the lumbar region. In the gym for this type of training there is a special machine, and at home you can use fitball. If it is not available, then you can perform the exercise directly from the floor, but a gymnastic ball is still preferable.
Equipment:
- Lie on the ball with your stomach and lock yourself, it will be much more convenient if you push your feet against the wall.
- Hands can be placed on the head, crossed on the chest or stretched forward, as in the photo.
- The back should remain straight along the entire path of movement. You just need to raise and lower the body, while the hip joint should be fixed. Try not to bend your back much at the top point and not straighten completely. Exercise is best performed at an incomplete amplitude, while maintaining tension in the muscles.
Strengthening muscles against fatty folds: exercise "Bridge"
If we remove the creases on the back at home, then why not try the static types of loads. The Bridge is an excellent strengthening exercise. However, do not follow it to untrained people. Before you begin the exercise, be sure to do stretching and warming up, this will protect the muscles and spine from injuries. Start with a stand on your knees and elbows, and then gradually you can move on to the classic pose. The essence of the training is to maintain the body position in a static load, it stabilizes and strengthens muscles well.
Yoga for the fight against the folds on the back: asana "Bow pose"
It is preferable to use different types of load and borrow exercises and different sports styles, since removing folds on the back can only be done with an integrated approach. In yoga, there are a huge number of asanas that work on different muscle groups. Many of them are not complicated at all, and repeating them will not be difficult even for a beginner. For example, a bow pose is a variation of a previous exercise, but only in an inverted position. To enhance the effect, you can roll back and forth on the stomach, this will increase tension in the muscles of the back.
Equipment:
- Lie on the floor down with your stomach and relax your whole body.
- Bend in the lower back and try to simultaneously raise your legs and upper body. Wrap your hands around your ankles.
- Fill the lungs and diaphragm with air and, exhaling slowly, try to maintain this position of the body as long as possible.
- As soon as the air is over, lower your legs and relax your muscles. After a break, repeat the exercise a few more times.
Pilates for back training: exercises with tape
You can remove the creases on the back of the house with an elastic tape or an expander. In this case, we use the isometric training method - overcoming resistance. So you can well strengthen not only the back, but the entire shoulder girdle. There are two great ribbon exercises:
- Stretching the expander over your head on outstretched arms. You can do this both standing and sitting, this does not affect the effectiveness of the training.
- Fasten the tape in the middle and pull its ends to the chest in a sitting position. It is better to do this near a wall or bed, so that there is where to rest your feet. This exercise completely copies the biomechanics of movements in a special simulator for the back.
Stretching and muscle relaxation: exercise "Boat"
Do not forget that each workout should include a hitch and stretching. You can safely combine this in the exercise "Boat", this will allow you to relax your back after a hard training. To do this, lie on your stomach and at the same time raise your legs and arms up, while trying to stretch the spine and pull the muscles.
Now you know how to remove fat folds on the back with exercise. But remember that without proper nutrition and regular cardio, it will be difficult for you to achieve the desired result.