Exercises That Tighten The Back
When we lift weights, we train the muscles, increase the metabolism and burn fat. But we do not have to lift a ton to see results. We can start with just a few kilos of exercises that tighten up the back.
Most people want to remove fat from a specific area of the body. We know that to achieve this, there are special exercises that selectively tighten up and remove fat from these areas, especially the abdomen, buttocks, thighs and back. You probably know someone who only focuses on the stomach or legs. They forget the exercises that tighten up the back. This can greatly change the look of your physique.
These annoying bumps of fat in the back usually appear when you wear a sports bra, swimsuit or a tight dress. This area of the body is prone to the accumulation of fat, and removing it requires a lot of commitment and discipline. If you are interested in learning how to eliminate back fat, read on for some of the best exercises we know.
Exercise routine to tighten your back and burn accumulated fat
Position 1
Take out a yoga mat and lie on your stomach with your face down, arms outstretched (or behind your head). Without lifting your feet, gently bend your back. Lie on your stomach again. Perform two sets of ten repetitions each.
Position 2
Hold the same position, this time placing your hands on your neck. Lift your upper body over the mat, then back to the starting position. Exercise is repeated twice with fifteen repetitions per set.
Position 3
Do the same exercise as before, but this time instead of bending your back upwards, lean to one side also to the other (almost as you want to see what is on the right side, and then to the left). Always try to keep the rest of your body still and stable.
Position 4
For the last exercise, take a yoga position known as “cat”. Relax your back, then bend it upwards as far as you can (as a cat would do). Then try pulling your stomach down towards the floor as if you were laying it on the floor. Repeat this exercise with up and down movements five times, then rest.
Swim
You train your back muscles when you swim. At the same time, it is a very relaxing activity. Great alternative to getting exercise, strengthening your back and burning excess fat and tightening your back at the same time.
Weightlifting
Any good fat burning routine should include weight training. You can use manuals to target and build muscle mass. At the same time, you will increase your metabolism, which will help you burn more fat – even while you rest. All you need to do is start doing some strength training every other day. It is not necessary to lift very heavy weights, only a few kilos will be able to work wonders.
Intervals
Cardiovascular exercise increases the heart rate, helps the body burn calories more easily. Interval training will help eliminate back fat. You can freely choose which exercise you like, such as running, the bouncer exercise (jumping jacks ), elliptical training, cycling or jumping rope.
Crunches
Although we know that abdominal exercises such as crunches / sit ups act directly on the abdominal fat, they also help to get rid of fat in the lower back. Exercise your entire abdomen, focusing on the sides. You can also add side stretches and static stretching to your exercise program.
Recommendations for best results
- We know that getting rid of unwanted fat is a complicated goal that can only be achieved with discipline and effort. The back muscles will require a good routine, since it is a difficult area. But if you follow the exercises mentioned above, you will be able to see the results after a short time.
- Remember that to get rid of unwanted fat, it is crucial that you have a balanced diet, which is free of excess fat, fried foods, sugar and more. It is always a good idea to add healthy foods and beverages such as fruits, vegetables, green tea, water and foods that are high in fiber and protein.
- Exercise can also be combined with back massage.
- And finally, remember that good posture is important to keep this area of the body strong. You should always try to maintain an upright and straight posture. This is to prevent the accumulation of fat.
We hope you enjoyed this article about the exercises that tighten up your back.
