Lose Weight: 3 Ways to Get Rid of Back Fat in a Week

We often talk about abdominal fat as being the hardest fat to eliminate, but we tend to forget the infernal journey to eliminate those that lodge in the back. Without having to go through cosmetic surgery, here are three easy ways to get rid of it in just one week.

3 easy ways to get rid of back fat

Cardio exercises

For the best results, it is advisable to exercise for an average of 30 minutes. You should continue this routine at least three times a week.

These intensive cardio exercises are particularly effective in burning your back fat after a week. You will get rid of this fatty mass that bothers you so much, while toning your back. The exercises recommended in this case are: boxing, rowing and swimming.

Cardio also reduces the risk of cardiovascular diseases, stabilizes blood cholesterol, promotes the proper functioning of the heart, reduces the risk of osteoporosis problems and promotes the building of muscle mass.

Interval training

This is one of the best ways to achieve positive results faster. This will not only help you get rid of back fat, but also reduce overall body fat.

This form of training basically depends on the cardio exercises you perform. It's not very complicated, just do the same workout but perform it in intensity intervals. If you are running, then run fast for a while and reduce your speed for at least five minutes before moving on again.

Train at home

If you can't afford to workout outdoors, then an at-home workout will do you the world of good. Just follow the following steps:

1st exercise:

Tie a resistance band to your door (closed) while holding its ends. Bend your elbows to ninety degrees and gently pull your arms back bringing your shoulders together.

Stay in this position for ten seconds and release. Repeat this exercise ten times.

2nd exercise:

Take a sports mat and lie down on it, keeping your hands elevated, as in the photo below. Squeeze your stomach, thighs and buttocks tightly, lifting your chest and feet off the floor at the same time.

At first, try to hold 30 seconds inhaling and exhaling, then release. Inhale and exhale again and repeat the exercise. Repeat 3 times in a row.

3rd exercise:

Lean on your arms as if you were going to do push-ups, then lean on your forearms, keeping your elbows under your shoulders. Contract your stomach, trying to keep your navel inward as much as possible, then squeeze your buttocks.

This provides stability and prevents the back from arching. You absolutely must not slouch during the 30 seconds of the exercise. Take a moment to inhale and exhale slowly and deeply then repeat 2 more times.

4th exercise:

The half-bridge exercise is a well-known exercise for people who want to tone their body. To do this, lie flat on your back. Now bend your knees to 90 degrees, keeping your feet on the floor. Raise your buttocks so that they form a straight line and hold them elevated for at least fifteen seconds. Slowly lower your body to the ground and repeat the movement 10 to 20 times.

With these tricks, burning your fat and especially that of the back is only a matter of time. Remember that as part of a weight loss project, it is important to adopt a balanced diet based on a majority presence of fiber and protein. Stay hydrated enough by drinking at least 2 liters a day, especially if you exercise physically in addition to your diet.