Have you noticed that you have excess fat on folds on your back and side that makes you look like you have folds on your back? Well, this is something normal, it happens to many of us and it is precisely because you gain weight. Eliminating back fat is very difficult, but if you put a lot of effort, you can surely achieve it.
Doing 15 minutes of exercises daily will help you to get rid of folds on your back and side fat. If you are not used to doing physical exercises you should start with half of the exercises and increase them as the weeks increase. Here are some exercises that you can start doing. The exercises that we propose should be done every day, in the order presented here.
Do regular exercise to get rid of folds on your back and side.
Exercise 1:
Lie on your belly and stretch your arms out in front of you. Without lifting your feet, raise your back by arching it upward. Then return to the starting position. Perform 2 sets of 10 repetitions. If you find it too difficult, you can start by stretching one hand and the opposite leg without moving your torso off the floor.
Exercise 2:
In the same position, raise your torso as in the previous exercise, but this time you will also raise your legs and contract your arms. If you find it difficult, leave your legs on the floor. Repeat 2 sets of 10 repetitions, you can rest between each set.
Exercise 3:
Place your hands on the back of your neck or at your sides in the same position and raise your torso. Hold for two seconds and return to the floor. This time, perform 2 sets of 15 repetitions each. Make sure there are no breaks.
Exercise 4:
Lie on your elbows and lift your body straight up. Rotate your hips from left to right. Do 2 sets of 10 repetitions each. Also, do not rest between sets.
Exercise 5:
Get on all fours, resting your knees and hands on the floor. Arch your back as a cat does and then remove the curve to lower your abdomen to the floor. Repeat in 2 sets of 12 repetitions, you can also increase the amount to 15 or 20, depending on how often you practice them.
Exercise 6:
Sitting down and with your knees bent, you will make small twists at the waist, from left to right. Do in 2 sets of 15 repetitions and you will not only eliminate fat from your lower back, but also from your hips.
Exercise 7:
Place the palm of your hand on the floor and get into a bent position, stretch the opposite hand upwards, lower it and bend the knee to the elbow. Do 10 repetitions in 3 sets each side.
