Effective exercises to reduce back fat

LIFESTYLE & HEALTH

8 Effective Exercises To Help Reduce That Annoying Back Fat

Date June 6, 2019 12:01

They say wisdom comes with age, but there is quite often something more coming along: Extra weight!

While a person's figure may be perfect at a young age, the changes that happen to the body after 40 lead to the storage of extra fat. These are hormonal changes, a decrease in the muscle tissue and lack of physical activity.

The most problematic areas are the belly and the back.

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How to get rid of the back fat?

Here are three key steps to achieve that:

  • Regular fitness activity;
  • Healthy diet;
  • Plenty of water and quality sleep.

Sports are your best friend in getting rid of what back fat storage. Regular training helps you speed up the metabolism, tone the muscle tissue, and burn calories that lead to reducing body fat.

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Here are 8 effective exercises to target the core, but also engage the whole body and achieve the best result.

1. Burpees

This exercise might be hard for beginners. However, it is highly effective and worth trying. Start with a few burpees, and increase the speed and the number of exercises gradually.

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2. Reverse crunch

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3. Bicycle crunch

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4. Frog jump exercise

5. Squat with side leg lift

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6. Side plank on both sides, alternating

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7. Mountain climbers

8. Walking lunges

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This set of exercises will make you sweat, but that’s a good thing. Do not hesitate to push harder after 2 or 3 weeks, as your body will adapt to the challenge.

Be sure to add speed and weight to your fitness routine, and watch your back fat melt away.

It’s important to remember that it’s impossible to slim down in only one area. Thus, targeting back or abs won’t give you such a terrific result. Engage all groups of muscles instead.

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Have you heard that abs are built in the kitchen?

The whole body shape depends on what you eat. So, in addition to hitting the gym, take control of your meals. Make sure to include a variety of foods that rich in minerals and vitamins. Go for fresh fruits and vegetables, lean protein, low-fat dairy, seeds and nuts, and whole grain products.

It doesn't really matter to meet someone else’s expectations about your body. The main point is to be healthy and feel comfortable in your own skin.

READ ALSO: 5 Effective Exercises For Toning Your Inner Thighs


This article is solely for informational purposes. Before using any of the information provided above, consult a certified specialist. Use of the information outlined above can be harmful to health. The editorial board does not guarantee any results and does not bear any responsibility for harm or other consequences that may result from the use of the information provided above.