What are the most effective exercises to reduce back fat

For female friends, if there is too much fat on the back, it will make them look hunchbacked and strong, but women do not want this word to be used on themselves, so female friends can learn about some exercises and methods that can help them quickly lose back fat. The cat stretching exercise or wall stretching exercise introduced below can play a certain role in losing back fat.

First pose: Cat stretch

This movement can not only protect the spine, but also strengthen the back muscles.

Put your hands and feet in a kneeling position at the same time, with your hands directly under your shoulders and your knees directly under your pelvis. When you inhale, pull your abdomen in, arch your back, and look toward your navel.

Keeping your back straight, as you exhale, lift your head, look forward, and lift your hips up.

Second Style: Superman

This movement can sculpt the back lines, strengthen the back muscles, and help create a beautiful back and improve posture.

The movement needs to be performed on the floor, with your arms stretched forward, your feet stretched backward, and your palms flat on the ground. Beginners can use one hand and one foot first.

The advanced movement is to lift both hands and feet up and off the ground at the same time. Pause for three seconds at the top of the lift, then return to the starting position.

Third pose: Bow pose

This movement can stretch the neck, chest, back, abdomen and hips.

Press your feet toward your head, holding your ankles with your hands, keeping your knees hip-width apart, and lifting your chest off the ground. Maintain this position for at least 3 deep breaths. As you lift your entire body, you strengthen your core back and abdominal muscles.

The action tightens the thigh and buttock lines.

Step 4: Wall Stretch

This movement can stretch the arms and sides and relieve tight muscles.

Lean your hands and feet against the wall in the same direction and stretch your body in the opposite direction. The feet will be in a lunge position.

Stand in a door frame or corner and raise your hands to shoulder height.

Lean forward until your chest muscles feel tight and hold the position for about 10 seconds.

Do 10 sets of each exercise, 3 times a week, and the symptoms of hunchback will gradually improve. As long as you have perseverance and spend 10 minutes every day doing these four movements, the road to a beautiful back will not be far away.