When planning on losing weight, we often forget about our back as we simply don’t see it that often. We rarely pay attention to our back muscles when exercising, which is a big mistake. Over time, this makes the muscles weak, resulting in the appearance of folds. The folds can be quite difficult to remove, but you should know that there’s a set of exercise aimed at them which can eliminate the folds and help you lose fat from the back.
Here’s what you should do:
Stand straight upright, then lean forward at your back and try reaching the floor with your hands. Once you do, hold for 2-3 seconds, then go back up. Do 2-3 sets of the exercise with 15 repetitions in each.
Stand straight upright with a weight in one of your hands, then raise the other arm and put it behind your head. Now, make short bends towards the arm with the weight. Do 10 or more repetitions per set for 2-3 sets.
Go into a high plank and support your body on your arms. Lower it down by bending your elbows, then go back up. Do as many pushups as you can.
Lie down on the floor on your stomach, then bend your back and legs and try reaching them with your hands behind you. Grab the ankles and start breathing deep. Hold the pose for a couple of seconds, then exhale, relax your muscles and go back to the original position.
Lie down on the floor on your stomach, then raise your limbs off the ground for a bit. Hold the position for a few seconds then relax and repeat the exercise 15 times per set in 3 or 4 sets.
Upper Back Lifts On Ball
Put the stability ball in front of you, then lie down with your stomach on it. Fix your legs on the floor and put your hands on the back of your head, then start raising and lowering your shoulders and upper back on the ball. You need to do a few sets with 15 repetitions in each.
The bridge can be challenging especially for beginners, but it’s incredibly effective for those folds on your back. In order to prevent injuries, do the bridge after a few weeks of regular workout that will stabilize and strengthen your core.
To do bridges, first lie down on your back on the ground. Now, bend the knees, while putting the palms of your hands above your head. Push your body up, then hold for a couple of seconds at the highest point. Aim for 3-5 repetitions per set in 1-2 sets, but if it’s too hard for you, try doing only a few bridges.