The fat that accumulates in the back is one of the most difficult to eliminate, even with a very strict diet and constant physical activity. Strengthening the back muscles is very important in this regard.
The exercises described below work directly on the fat accumulated in the back, helping to burn it and strengthen the underlying muscles.
A diet high in healthy fats, without sugar or refined carbohydrates, is very important in preventing the accumulation of fat in the back. Walking is often helpful, as is a targeted exercise program such as the following.
Lie on your back with your hands behind your head. Raise your legs to a 90 ° angle. Bring your left knee towards your chest, joining it to your right elbow, then repeat with the other sides. The idea is to form an invisible bicycle.
This is a powerful exercise that works almost the entire body, with particular emphasis on the back. Rest your whole body on your elbows, forming an angle with your arms and keeping your back straight. Hold this position for 1 to 3 minutes.
Lie on your side, leaning on your arm, which should form a 90 ° angle. Raise your body, with particular emphasis on your pelvis. Return to the starting position and repeat 10 times on each side.
Board with ball
The position is the same as for the plank exercise, but you need to place your legs on a fitness ball. Hold this position for 2 minutes.