The Rollitos in the back that are concentrated on the sides of column and under the armpits or, worse still, those that come out of the bra in the case of women, are a very unsightly defect because they overload the silhouette .
This phenomenon affects both men and women, especially those with an apple-shaped physique . But while we worry about toning the buttocks and abs , the back is usually the part of the body that you don’t think about firming until summer arrives.
To start fighting back love handles, try these exercises are recommended for those who are very overweight, but also for those who tend to accumulate fat in their back.
1 – Rolls on the back: kick boxing
Accessories: chair + 2 bottles of 0.5l
Start by standing in front of the chair, with your legs hip-width apart. He holds the bottles in his hands, arms folded.
Sit in the chair, simulating the movement of the squat, with your back straight and your belly tucked in.
Exhaling, deliver 4 direct punches (palms down) alternating between right and left. Get up again and repeat the sequence.
Repetitions: 3 series of 30 seconds.
Recovery time: 10 seconds.
2 – Side dumbbell
Start standing, with your legs slightly apart and bent.
Take 2 dumbbells of 1 kg or 2 bottles of water and place your arms extended in front of the body. Bring your upper body slightly forward, your back straight, and your belly tucked in .
Open your arms out to the sides and bring them parallel to the ground. Go back to the starting position.
Repetitions: 3 series of 20 seconds.
Recovery time: 10 seconds.
3 – Lunges with trunk twist
Accessories: a roller or a broomstick.
Standing with your legs hip-width apart, hold the roller and raise your arms, keeping your back straight and your belly tucked in.
Inhaling, move your right foot back into a lunge and exhaling rotate your torso to the right, “rowing” the roller out.
Push your left leg down to return to the starting position. Do the same exercise on the other side.
Throughout the exercise, keep your balance by tucking in your belly, as the abdominals help stabilize the position.
Repetitions: 3 series of 30 seconds.
Recovery time: 10 seconds.
4 – Rolls on the back: dorsal tractions
Start standing with your legs slightly apart and slightly bent.
Take 2 dumbbells of 1kg or 2 bottles of water. Place your arms outstretched in front of your body.
Bring your upper body slightly forward, your back straight, and your belly tucked in. Bring your elbows up, keeping your arms alongside your body. Go back to the starting position.
Repetitions: 4 series of 20 seconds.
Recovery time: 10 seconds.
5 – Shoulders and back
Accessories: chair + 2 bottles of 0.5l
Sitting with the bottles in both hands, rest your buttocks on the outer edge of the chair and your shoulder blades on the backrest. He tries to keep his back perfectly aligned, never bending his spine or sticking out his belly.
Inhaling, bring your arms out over your head and exhaling, perform side splits with your arms slightly bent.
Don’t flex your spine, rather open your chest and collarbones wide.
Repetitions: 3 series of 20 seconds.
Recovery time: 10 seconds.
6 – Rolls on the back: rotation of the torso
Standing with your legs apart, shoulders extended, and belly tucked in, hold a 5-pound dumbbell, medicine ball, or kettlebell with both hands.
Rotate your torso to the right without moving your pelvis, return to center and do the same rotation to the left.
Repetitions: 4 series of 20 seconds.
Recovery time: 10 seconds.
7 – Inverted Crunch
Lie down on the floor and grab the legs of a piece of furniture, without pulling them towards you but looking for the maximum extension of your arms and spine. Inhaling, raise your legs to 90 degrees, slightly bent, without letting your belly protrude.
Exhaling, bring your legs up, lifting your pelvis off the ground, engaging your core and pulling your belly in.
Push your feet up towards the ceiling. The effort must be made on the exhalation, also contracting the perineum to direct the forces upwards. Go back to the starting position.
Tip: On the descent, your back should remain flat on the ground.
Repetitions: 3 series of 10 seconds.
Recovery time: 10 seconds.
8 – Exercise to eliminate back rolls: jumping jacks
The jumping jack is an aerobic exercise.
Start standing with your feet and hands together.
With a jump, open your legs and bring your arms up, then return to the starting position with another jump.
The abdominals should always be active, with the belly tucked in.
Repetitions: start with 3 sets of 20 seconds and after a week try to get to 4 and then 5.
Recovery time: 10 seconds.
9 – Bench back slings
Begin by standing in front of a bench or table. Put on some elastic bands and place them between your calf and ankle.
The tighter they are, the more tiring the job will be. Lie on your stomach and hold the end of the bench with your hands, keeping your legs extended toward the ground.
Inhale and, as you exhale, contract your buttocks and extend your legs parallel to the ground, trying not to arch your lower back.
Maintaining the extension, inhale and, exhaling, open and close your legs.
Bring them back to the ground and repeat the sequence.
Repetitions : 3 times 15.
Recovery time: 20 seconds.
10 – Arms-legs sequence
This sequence, which consists of 3 exercises, can be performed with ankle weights .
Lying on the floor, with your belly on the floor and your arms extended above your head, inhale and exhale, raise your right arm and left leg. Count to 5. Return to the starting position. Always keep your head low in back extension.
Repeat the movement with your left hand and right leg.
Finally, raise both legs and arms at the same time and hold for 5 seconds.
Sequence repetitions: 10. Repeat 3 times.
Recovery time: 20 seconds.
