How to lose weight upper back. How to remove fat from the back: exercises

A woman is so arranged that she will always find something to improve in her appearance. After saying goodbye to the second chin, cellulite on the hips will be revealed. Got rid of him - it's time to pump up the buttocks. And so - ad infinitum. But in the end, when most of the problem areas on the body are put in order, you have to realize that the back also needs correction.

Fat folds on it spoil the waist and rear view. Diets do not work on her, but something needs to be done. This is where physical exercises for weight loss of the back come in handy, which can be performed both at home and in the gym.

Contraindications

The back is one of the strongest and at the same time fragile parts of our body. When performing exercises to lose weight, you need to be extremely careful, because it is very easy to damage the vertebrae, but to cure them is almost impossible. Unfortunately, any diseases of the spine are contraindications for this kind of activity:

scoliosis;
intervertebral hernia;
osteochondrosis;
sciatica;
spondylosis;
radiculitis;
lumbago;
osteoporosis;
stenosis;
myositis.

In addition, serious physical exertion on this part of the body is contraindicated in the following cases:

with hypertension;
varicose veins;
epilepsy;
serious problems with the gastrointestinal tract;
cancerous tumors;
high temperature;
exacerbation of any disease;
pathologies of the genitourinary and circulatory systems;
menses;
if during the day you have to perform hard physical work.

Even if you do not have any problems with the spine, it is better to undergo a medical examination before losing weight with the help of special exercises. This will allow you to start classes with full confidence that they are not contraindicated for you. But first, consider where your workouts will take place.

Curious fact. Different people have different numbers of vertebrae in their spine. It varies from 33 to 35.

Place to practice

Exercises for weight loss of the back can be performed either at home or in the gym. It is very important to choose the right place for classes, as this affects the results. To do this, you need to objectively evaluate all the pros and cons of both options.

At home

Free: You can feel relaxed, as no one will witness your gymnastics.
Convenient: exercises can be done at any time.
Comfortable: you can turn on your favorite music to your taste.

Against

Self-organization: in order to achieve weight loss in the back, exercises must be performed regularly, at about the same time. And at home, as usual, things are discovered that make you constantly postpone classes.
Quality: exercises performed without a coach are not always effective, because it is very difficult to do them correctly on your own.
Expenses: You will have to spend money on sports equipment for classes.
Results: not always satisfactory, and often, without the opinion of a specialist, it is difficult to understand why, as a result of training, the back has not lost weight.

In the gym

Efficiency: a set of exercises for losing weight on the back is selected by the trainer - accordingly, it will give excellent results, as it will take into account your individual performance.
Organization: exercising in the gym is a responsible matter, because before the coach it will be a shame for absenteeism.
Quality: knowledgeable people from the outside will always point out mistakes when doing exercises and tell you how to fix them.
Sports equipment: firstly, you will not need to buy it, and secondly, there will be much more choice, i.e. you will be able to perform more diverse exercises.

Against

Freedom: with a visit to the gym, you will no longer feel it, as you will have to follow the training schedule.
Stiffness: If you are shy and have figure problems, you will not feel comfortable in the gym because there will be a lot of people.
Additional costs: for visiting the gym and a personal trainer, you will have to pay a rather big amount.

Consider the pros and cons of both options. To choose the best place to exercise, try going to the gym for at least a week. Then try to work out at home. In comparison, you will make the right decision faster. Remember: all these nuances work for the result and will affect the effectiveness of exercises for losing weight on the back.

On a note. Regularly performing exercises for weight loss of the back, you can increase the mobility of the spine, which normalizes its functioning, improves the functioning of blood vessels, muscles and ligaments.

To eliminate back fat, exercise alone is not enough. To achieve weight loss in this part of the body, try to follow the following recommendations of experts in this matter (fitness trainers and nutritionists).

Eat so that your back loses weight. To do this, go on a light diet, spend more calories than you consume, do not eat in the evenings and at night, give up sweets and fatty foods.
Follow the class schedule. If you do not exhaust your back with heavy physical exercises, you can do them daily. If you are used to doing up to a sweat - the regimen should be every other day.
Complement the exercises with other physical activities: hiking, swimming, cycling.
Drink plenty of pure water to speed up the metabolic processes that contribute to slimming your back.
Follow the daily routine.
Quit smoking.
Give up alcohol.

In losing weight for women, the result is important, and it will turn out to be positive only if you strive for it. For this, sacrifices are needed - the regime of the day, the rejection of sweets and the observance of certain rules.

But after a couple of weeks of such a seemingly boring life, you will see how beautiful the curves of your back have become, how your posture has straightened, the hated fat folds have gone. Got motivation? Then go ahead - for sports equipment that will come in handy for doing exercises.

This is interesting! The human spine is capable of supporting a weight of 400 kg.

Required inventory

The main assistants in exercises for the back - bodybar and dumbbells

Exercises for weight loss of the back in their bulk do not require any specific devices and equipment. This is the part of the body that won't ruin you going to the sporting goods store.

A hard, elastic roller - sometimes you have to put it under your back to perform some exercises. In order to save money, it can be replaced with a rolled towel.
Bodybar - gymnastic stick. Made of special material, it is very comfortable to practice.
Dumbbell exercises help to get rid of fat on the back and sides, so they must be purchased. Focus on your physical data: 2 kg will be enough for someone, and someone can go broke on 4.

Roller, bodybar and dumbbells - equipment for performing exercises designed specifically for back slimming. But you can also twist the hula-hoop, jump rope and exercise on an exercise bike - all this one way or another will also carve out your figure, including from the back. Well, when you buy everything you need, you can select the complex and start classes.

Exercise complexes

To properly perform sets of exercises for losing weight at home, you can watch thematic videos. It will be great if you observe yourself from the side in the mirror during class.

At home

Lie on your back, spread your arms to the side. Tighten your neck muscles, raise your head, pull your feet towards you. Hold this position for 10 seconds, slowly relax.
Lie on your back, put your hands behind your head. Put a roller under your back. With an effort to bend, linger in this position.
Roll over on your stomach, stretch your arms and legs. Bend at the waist, lifting your legs and arms off the floor. Fix the position, slowly relax.
While inhaling, raise the upper body up, while resting your hands on the floor. Rise, straining your back. Lock the upper position, slowly return back.
Get on your knees, lean your hands on a chair. Bend your back. linger.
Get down on your right thigh, take your hands to the left. Climb. Do the same on the other side.
Connect your hands behind your back: the left one starts back from above, the right one - from below. Lock your fingers.
Side turns.
Feet shoulder-width apart, put the bodybar on the shoulder blades, holding it with your hands by the ends, relax your shoulders. Lean forward so that your back is parallel to the floor, spring it up and down.
Be sure to include in the complex exercises for weight loss of the back with dumbbells. Legs shoulder width apart. In the hands - dumbbells. Lunge forward with your leg bent at the knee, while raising your arms with dumbbells up. Fixate. Straighten up. Change leg, repeat exercise.

For the gym

Squats.
Deadlift exercises.
Lateral twisting on the simulator.
Block pull.
Bench push-ups.
Lunges with dumbbells.

In the gym, if there is a trainer, it will be much easier to choose exercises for losing weight in the back area. If after two weeks you do not notice any results, it is advisable to consult with specialists, what could be the reason for the failure.

You may need to change your exercise schedule, go on a stricter diet, or increase your physical activity. But usually this kind of exercise allows you to make the back smooth, beautiful and graceful, so that it matches your ideal figure.

Ugly folds on the back do not always represent a fatty layer. Muscles deprived of tone can also hang and spoil the rear view. A simple test will help determine the nature of the folds.

Standing straight, put your hand behind your back and grab the skin from the shoulder blade. If you managed to capture a skin area of more than two centimeters, there is an excess of fat mass, and it does not hurt to do back weight loss. If the area of the captured skin is minimal, but outwardly the back does not look taut, the problem is in the muscles that have lost their tone.

Ways to lose weight back

Salon beauty treatments

It consists in the combined effect of ultrasound, light rays and an electric field. This stimulates all tissues of the body, activating natural processes, and leads to a decrease in body fat, an increase in muscle tone.

As a result, not only weight is lost, but also unwanted volumes and wrinkles on the back disappear. Massage is also very helpful.

Home beauty treatments for slimming arms and back

At home, you can perform an affordable and effective procedure - wrapping. It is best to include cosmetic clay, crushed kelp and sea mud in the composition of the wrap.

You can enrich the composition by adding essential oils.

If any of the components is not in the pharmacy, ask around in beauty salons, now many of them sell cosmetics, including compositions or components for body wraps.

Attention!

The trace elements contained in the wrapping mask stimulate the cells, forcing the release of excess fat and toxins, which contributes to the slimming of the arms and back. It is recommended to lie down while wrapping.

Wash off the mask after twenty minutes, and then moisturize the skin with cream or body oil. To achieve a noticeable tightening effect and increase the elasticity of the back skin, it is recommended to repeat the wrap at least once a week. And for weight loss of the abdomen, twist the hoop, which will help to quickly tighten the waist.

Back Slimming Diet

If the problem of the appearance of the back lies in body fat, following simple nutritional recommendations will come to the rescue.

Restriction in the use of carbohydrates with a high glycemic index and simple carbohydrates will help not only lose weight quickly, but also form the habit of eating right.

From everyday products, honey, watermelon, potatoes, wheat flour products, caramel have a high glycemic index.

A set of exercises for weight loss back

Fat deposits on the back with overall weight loss go last if you follow a diet without exercise. An elliptical trainer, swimming and rowing are useful to maintain the tone of the back muscles and lose weight. Those sports where hands are involved also strengthen the back: tennis, volleyball, basketball. The tone of the abdominal muscles, which are antagonists of the spinal muscles, is also important.

If an injury does not allow you to do any of the above sports, as an alternative for losing weight on your back, oxysize, Pilates, active fitness, body flex and life lift gymnastics are suitable. The first results are noticeable after 1-2 months of training. And devoting six hours a week to aerobics and training on simulators, you can bring your back into perfect order in six months.

Gymnastics for weight loss back

At home, you can perform the following effective exercises for losing weight on your back:

Swimming exercise. Lying on your stomach, lift your shoulders and legs off the floor. Pull your hands and socks forward. With short swings perpendicular to the floor, imitate the movements of a swimmer. After a minute, rest a little, and then repeat the first three more times.
Asana Yoga "Bow". Lying on your stomach, clasp your ankles with your palms. Inhale. Stretching, try to reach the floor with your knees and chest, without letting go of your legs. After feeling the maximum tension, wait a few seconds. Release by taking a deep breath. Repeat ten times.
Exercise "Dragonfly". Emphasis on the knees and palms spaced shoulder-width apart. Raise one straight arm forward and up. At the same time, take the straight leg on the opposite side back. Inhale. Return to starting position. Exhalation. Change hands. Repeat ten times.

Source: https://medpravila.com/597930947334375926/pohudenie-v-oblasti-spiny/

Sets of exercises for weight loss of the back at home and in the gym

Contraindications

scoliosis;
intervertebral hernia;
osteochondrosis;
sciatica;
spondylosis;
radiculitis;
lumbago;
osteoporosis;
stenosis;
myositis.

In addition, serious physical exertion on this part of the body is contraindicated in the following cases:

with hypertension;
varicose veins;
epilepsy;
serious problems with the gastrointestinal tract;
cancerous tumors;
high temperature;
exacerbation of any disease;
pathologies of the genitourinary and circulatory systems;
menses;
if during the day you have to perform hard physical work.

Place to practice

At home

Free: You can feel relaxed, as no one will witness your gymnastics.
Convenient: exercises can be done at any time.
Comfortable: you can turn on your favorite music to your taste.

Self-organization: in order to achieve weight loss in the back, exercises must be performed regularly, at about the same time. And at home, as usual, things are discovered that make you constantly postpone classes.
Quality: exercises performed without a coach are not always effective, because it is very difficult to do them correctly on your own.
Expenses: You will have to spend money on sports equipment for classes.
Results: not always satisfactory, and often, without the opinion of a specialist, it is difficult to understand why, as a result of training, the back has not lost weight.

In the gym

Efficiency: a set of exercises for losing weight on the back is selected by the trainer - accordingly, it will give excellent results, as it will take into account your individual performance.
Organization: exercising in the gym is a responsible matter, because before the coach it will be a shame for absenteeism.
Quality: knowledgeable people from the outside will always point out mistakes when doing exercises and tell you how to fix them.
Sports equipment: firstly, you will not need to buy it, and secondly, there will be much more choice, i.e. you will be able to perform more diverse exercises.

Freedom: with a visit to the gym, you will no longer feel it, as you will have to follow the training schedule.
Stiffness: If you are shy and have figure problems, you will not feel comfortable in the gym because there will be a lot of people.
Additional costs: for visiting the gym and a personal trainer, you will have to pay a rather big amount.

Eat so that your back loses weight. To do this, go on a light diet, spend more calories than you consume, do not eat in the evenings and at night, give up sweets and fatty foods.
Follow the class schedule. If you do not exhaust your back with heavy physical exercises, you can do them daily. If you are used to doing up to a sweat - the regimen should be every other day.
Complement the exercises with other physical activities: hiking, swimming, cycling.
Drink plenty of pure water to speed up the metabolic processes that contribute to slimming your back.
Follow the daily routine.
Quit smoking.
Give up alcohol.

Required inventory

The main assistants in exercises for the back - bodybar and dumbbells

Exercises for weight loss of the back in their bulk do not require any specific devices and equipment. This is the part of the body that won't ruin you going to the sporting goods store.

A hard, elastic roller - sometimes you have to put it under your back to perform some exercises. In order to save money, it can be replaced with a rolled towel.
Bodybar - gymnastic stick. Made of special material, it is very comfortable to practice.
Dumbbell exercises help to get rid of fat on the back and sides, so they must be purchased. Focus on your physical data: 2 kg will be enough for someone, and someone can go broke on 4.

Exercise complexes

To properly perform sets of exercises for losing weight at home, you can watch thematic videos. It will be great if you observe yourself from the side in the mirror during class.

At home

Lie on your back, spread your arms to the side. Tighten your neck muscles, raise your head, pull your feet towards you. Hold this position for 10 seconds, slowly relax.
Lie on your back, put your hands behind your head. Put a roller under your back. With an effort to bend, linger in this position.
Roll over on your stomach, stretch your arms and legs. Bend at the waist, lifting your legs and arms off the floor. Fix the position, slowly relax.
While inhaling, raise the upper body up, while resting your hands on the floor. Rise, straining your back. Lock the upper position, slowly return back.
Get on your knees, lean your hands on a chair. Bend your back. linger.
Get down on your right thigh, take your hands to the left. Climb. Do the same on the other side.
Connect your hands behind your back: the left one starts back from above, the right one - from below. Lock your fingers.
Side turns.
Feet shoulder-width apart, put the bodybar on the shoulder blades, holding it with your hands by the ends, relax your shoulders. Lean forward so that your back is parallel to the floor, spring it up and down.
Be sure to include in the complex exercises for weight loss of the back with dumbbells. Legs shoulder width apart. In the hands - dumbbells. Lunge forward with your leg bent at the knee, while raising your arms with dumbbells up. Fixate. Straighten up. Change leg, repeat exercise.

For the gym

Squats.
Deadlift exercises.
Lateral twisting on the simulator.
Block pull.
Bench push-ups.
Lunges with dumbbells.

In the gym, if there is a trainer, it will be much easier to choose exercises for losing weight in the back area.

If after two weeks you do not notice any results, it is advisable to consult with specialists, what could be the reason for the failure.

Source: https://hudeyko.ru/uprazhneniy-dlya-pokhudeniya-spiny.html

Back exercises

Having made the decision to lose weight, many people are faced with the problem of losing weight in the back.

In order to understand how to lose weight in the back, you need to know that it consists of three main muscles that determine its appearance - the lumbar, latissimus dorsi and trapezius.

The main muscles in the formation of the back are the latissimus dorsi, which begin in the back of the armpits and go down to the waist. They visually increase the width of the shoulders, give the back a powerful conical look and narrow the waist.

That is why most men seek to pump these particular muscles, while women should pump them up moderately, otherwise the figure may acquire a not very feminine silhouette.

The simplest exercises for weight loss of the back, aimed at building up the latissimus dorsi, is the dumbbell row in an inclination to the chest. They also develop the latissimus dorsi muscles on the horizontal bar well.

In order to pump up the trapezius muscles, which start at the base of the skull, diverge to the shoulders and go down between the shoulder blades, the dumbbell steps are the best exercises for the back. To pump up the muscles of the lower back, the strengthening of which reduces the risk of developing osteochondrosis, displacement of the vertebrae and infringement of the nerves, various forward bends with a load will help.

To help unload the spine after a hard day's work, ordinary walking with a marching step for several minutes a day will help, and daily sagging for several minutes a day on the crossbar or horizontal bar is considered the best prevention of various diseases of the spine.

Many exercises for the back are traumatic, therefore, when choosing a complex for practicing at home, it is better to consult an experienced trainer and in no case excessively load the spine.

If you overdo it a little with training or do the exercises for losing weight in the wrong way, you can pinch the roots of the spinal nerves, get a herniated disc, osteochondrosis, spondylolisthesis and many other negative consequences.

For those who want to achieve not only weight loss of the back, but also the development of its muscles, it is necessary to start training with a light load, even if they seem light and there is a desire to lift the barbells heavier. After all, initially you need to strengthen the entire musculo-ligamentous apparatus that protects the spine from damage, and only then pump the muscles.

Effective weight loss of the back can be achieved only with a combination of three main components - a balanced diet, sports and cosmetic care.

Proper nutrition always helps to lose weight, improve health and improve the functioning of the body as a whole. Various scrubs and body oils, going to the bath, sauna and massages will also help to lose weight and tighten the skin.

It is not bad to lose weight and tighten the skin of the back, along with back exercises for weight loss, swimming in the pool will also help.

Along with exercise, healthy nutrition and cosmetic procedures, you should try to keep your back in a straight position as often as possible and monitor your posture, which can also be corrected if it is curved with special sets of exercises.

Each workout should begin with a small warm-up and stretching of the spine, to reduce the level of trauma that can be obtained in the process of exercising the back.

In cases where there are any back problems, it is necessary to consult a doctor before starting back exercises for weight loss.

Many people lead a sedentary lifestyle due to computer work, which can cause pain in the lumbar and spine.

To get rid of such negative consequences, it is enough to perform several times a day, in a sitting or standing position, sipping with your hands closed in a lock, up and a little to the sides.

At home, leaning forward can help get rid of back pain, during which you need to reach your heels with your fingers, while you can’t bend your knees. It is enough to perform this exercise 20 times for 3-4 minutes to maintain the mobility of the spine and get rid of pain.

Another effective back exercise is the full-body stretch, which involves lying on the floor. At the same time, the lumbar region should be completely adjacent to the floor, it is necessary to stretch the toes forward, stretch the arms behind the head and stretch yourself well.

Daily short-term full-body gymnastics, which will include exercises for the back, will help you recharge your batteries and feel invigorated throughout the day, and, in addition to training, will help you lose weight.

How to lose weight in the back: exercises

There are a great many different sets of exercises for the back for weight loss, the action of which is aimed both at stretching and preventing diseases of the spine, and at pumping up the muscles of the back and developing the correct posture.

You can do such exercises both in specialized gyms and at home. For those who do not know how to lose weight in the back and want to work out on their own at home, it is advisable to take a few lessons from an experienced trainer, because the spine and back are areas of increased trauma.

If a person chooses yoga asanas as exercises for the back, then at home, even using video lessons, it’s better not to take risks, but spend several months with a master who will teach you how to properly perform various twists and stretches for the spine, as well as the correct breathing, which helps speed up the process of losing weight.

It is necessary to start training at home with a small stretch, which can be such back exercises as:

Starting position - lying on your stomach, arms bent at the elbows and palms on the floor at chest level. It is necessary, resting your hands on the floor and stretching straight legs with outstretched socks forward, bend in the spine, aligning your shoulders as much as possible, while trying to reach the heels with the top of your head;
Starting position - sitting on your knees, the buttocks are sitting on the heels, the body lies forward on bent legs, the head lies on the floor with the forehead, the arms are relaxed and lie along the legs. After lying a little in this very comfortable position, you need to stretch your arms forward and, starting from the floor, pull the spine along its entire length;
Starting position - standing facing the wall at a distance of 30 cm, arms extended upwards, legs straight. The outstretched arms rest against the wall, while there is no need to strive to get closer to the wall, the legs stand still, then you need to try to touch the wall with your chest and chin. Such an exercise for the back allows you to stretch the vertebrae of all departments;
Starting position - straight legs stand shoulder-width apart, the body bends forward. It is necessary to try to reach the ankle of the left leg with the right hand, and scroll the right arm and back back, the same exercise is performed on the right leg.

Ugly folds on the back do not always represent a fatty layer. Muscles deprived of tone can also hang and spoil the rear view. A simple test will help determine the nature of the folds.

Ways to lose weight back

Salon beauty treatments

Salons offer a range of services designed to get your back in shape. One of the most effective procedures for slimming the back and improving the tone of flabby muscles in this area is biostimulation. It consists in the combined effect of ultrasound, light rays and an electric field. This stimulates all tissues of the body, activating natural processes, and leads to a decrease in body fat, an increase in muscle tone. As a result, not only weight is lost, but also unwanted volumes and wrinkles on the back disappear. Massage is also very helpful.

Home beauty treatments for slimming arms and back

At home, you can perform an affordable and effective procedure - wrapping. It is best to include cosmetic clay, crushed kelp and sea mud in the composition of the wrap. You can enrich the composition by adding essential oils. If any of the components is not in the pharmacy, ask around in beauty salons, now many of them sell cosmetics, including compositions or components for body wraps.

Before wrapping, the skin is thoroughly cleaned with lotion or scrub. After massage with a hard sponge, a mask is applied to the back and other problem areas. To enhance the effect, the skin is covered with cling film. The microelements contained in the wrapping mask stimulate the cells, causing the release of excess fat and toxins, which contributes to the slimming of the arms and back. It is recommended to lie down while wrapping.

Back Slimming Diet

If the problem of the appearance of the back lies in body fat, following simple nutritional recommendations will come to the rescue. Restriction in the use of carbohydrates with a high glycemic index and simple carbohydrates will help not only lose weight quickly, but also form the habit of eating right. From everyday products, honey, watermelon, potatoes, wheat flour products, caramel have a high glycemic index.

A set of exercises for weight loss back

Gymnastics for weight loss back

At home, you can perform the following effective exercises for losing weight on your back:

Swimming exercise. Lying on your stomach, lift your shoulders and legs off the floor. Pull your hands and socks forward. With short swings perpendicular to the floor, imitate the movements of a swimmer. After a minute, rest a little, and then repeat the first three more times.
Asana Yoga "Bow". Lying on your stomach, clasp your ankles with your palms. Inhale. Stretching, try to reach the floor with your knees and chest, without letting go of your legs. After feeling the maximum tension, wait a few seconds. Release by taking a deep breath. Repeat ten times.
Exercise "Dragonfly". Emphasis on the knees and palms spaced shoulder-width apart. Raise one straight arm forward and up. At the same time, take the straight leg on the opposite side back. Inhale. Return to starting position. Exhalation. Change hands. Repeat ten times.

When planning a weight loss program, girls and women first of all want to get rid of fat on the abdomen, sides, hips, but they forget about the part of the body that is most difficult to hide or disguise with clothes. Ugly folds on the back and “ears” on the lower back can remain noticeable even when you lose weight, so be sure to include effective back slimming exercises in your workout schedule - they will help improve muscle tone in the problem area and give it relief.

Fat folds on the back and sides are not necessarily associated with excess weight. They can also appear in thin people due to hormonal failure (with a lack of thyroid hormone - thyroxine); metabolic disorders; "sedentary" work; features of the figure; heredity. Therefore, before removing fat on the back, people of thin and normal physique should consult a doctor.

Nutrition. To lose weight, give up sweet, starchy, fatty and fried, smoked foods. Eat small meals four to five times a day and drink at least eight glasses of still water. You should not go on a strict diet, otherwise in training you will quickly get tired and will not be able to give the muscles the necessary load.
Posture. The fat layer on the back often appears in those who slouch when walking or spend the working day bent over at the table: some muscle groups in this position are constantly tense, while others are relaxed and become flabby over time. Special exercises and / or an orthopedic corset help to straighten your posture.
Physical exercise include cardio or aerobic workouts for weight loss (walking, running, swimming, fitness) and strength exercises (push-ups, pull-ups, twists) to strengthen muscles. Cardio training is carried out after the strength complex (30-40 minutes) or on rest days (an hour and a half), and strength training - 3-4 times a week.

Massage and wraps will help to reduce the fat layer: they improve blood circulation in the tissues, make the skin more elastic. However, the procedures themselves are not able to burn subcutaneous fat on the back and will not add harmony to the figure.

Strength training and stretching

Choose 3-5 strength movements for a daily complex (push-ups, pull-ups, with dumbbells and / or on a block simulator) and include stretching exercises for burning back fat (hyperextension, “boat”, “cat”) in it. The number of repetitions and approaches is selected individually, depending on age, well-being and level of physical fitness. Perform them at an average pace so as not to stretch the ligaments and damage the joints:

start your session with a cardio warm-up - run in place, jump rope, do a few squats and other "school" exercises to warm up the core muscles;
end your workout with hyperextension or stretching exercises;
Plank several times a day.

After a properly conducted lesson, the muscles pleasantly “buzz”, but do not hurt. Are you tired at the end of your workout? It means that they are not yet ready for such a load. If you are not at all tired, take longer or increase the pace.

Dumbbell exercises

Basic exercises with dumbbells work out the "wings" (the latissimus dorsi) and help to drive the fat layer from the shoulder blades, while the deadlift strengthens the extensor of the spine. In order for the shoulders to remain rounded, but the back to become elastic and toned, women should not work out with dumbbells heavier than one and a half to two kilograms, since a lot of weight makes the muscles grow.

Exercises are performed smoothly and slowly, without jerks, 10–15 times in two to four sets; make efforts on inspiration, return to the starting position - on exhalation. Keep in mind that by spreading your elbows wide, you shift the load to the rear deltas, that is, swing your shoulders more than your back. So while pulling, keep your elbows close to your torso.

. Raise your arms with weights, bend and pull back, bringing your shoulder blades together so that the dumbbells are behind your head. The exercise is easier to perform while sitting on the simulator, and at home - on a chair with a straight back to keep your posture.
. Stand in the starting stance, arms with shells hanging freely along the body. Raise them to the sides to the horizontal with the floor and hold for 5-7 seconds.
. Take dumbbells (keep them straight in front of you or slightly turned to the sides) and lean towards the floor: legs are straight, when tilting the pelvis goes back, when returning to the starting position - forward. In the second option, bend over while bending your legs, but without bending in the lower back.
. Stand up straight, feet shoulder-width apart: this is the starting position for all standing exercises, except for deadlifts, which are performed from a narrower stance. Take dumbbells in your hands and lean forward slightly. Bending your elbows, squeeze the shells down / up so that they slide to the stomach or chest along the front of the thigh. The lower the slope, the greater the load on the "wings" and the lower back, with a half slope, the upper back is loaded.
. Rest your knee and hand on the stand, the second leg rests on the floor. Take the weighting in the opposite hand and pull to the belt, moving the elbow up and slightly back - the back is even, there is a physiological deflection in the lower back. Freeze for a second at the top point and lower the dumbbell, but do not put it on the floor.

Start with light dumbbells and increase the weight gradually. In the gym, you can replace or supplement exercises with dumbbells with exercises on block simulators.

Pull-ups and push-ups

Pull-ups are great for correcting posture, which is why they are usually included in a men's workout routine. Women are advised to perform simplified options, in which the elbows are pulled back in the same way by the effort of the spinal muscles, bringing the body closer to the crossbar.

Pull-ups with a straight (outer) wide grip work best on the back. It’s easier to pull yourself up by holding the bar with a reverse or narrow grip, but then the muscles of the arms work more, not the back:

if you can’t pull your body up to the bar, hang on it and, without bending your arms, bring your shoulder blades together. This simple movement strengthens the shoulders and loads the “wings”, but does not engage the biceps and abs;
it’s hard for girls to pull themselves up, and in the women’s pull-up program they are often replaced with a “negative” option: in the initial position, the body is already at the highest point (a stand is used for this), and the back works when lowered from it to the hang on the crossbar;
for beginners, a good option to pump up your back is to exercise on a simulator with a counterweight (gravitron), gradually learning to do without help.

Push-ups are included in the basic program for the chest, but it also engages the back, allows you to tighten the sides and lower back. In addition to the classic version, circular push-ups in a wide stance affect the back muscles: first, the body descends to one arm, then in a circle goes to the second and returns to its original position.

Home complex for beginners

You need to start strengthening your back step by step, and if you were last in the gym at a school physical education lesson, do not rush to take on dumbbells. Perform this complex at home instead of morning exercises or with it to accustom your muscles to stress. Rest for a few minutes between sets.

(10-12 times) can be performed both standing and sitting, the exercise is useful for strengthening the upper back. Raise your arms above your head, interlock your fingers. Pulling your elbows back, bring and spread the shoulder blades. Don't rush, but don't slow down either, do what feels right for you.
Sitting backbend(2 sets / 15-20 repetitions). Sit on a hard surface, throw your hands behind your head, bend, straining your back, and before returning to the IP, count to at least three. Over time, increase the time to 10 seconds.
Lying stretch(each exercise 3 sets / 12-15 repetitions). Lie on your back, spread your arms to the sides. Tighten your neck, raise your head and shoulders - your legs are straightened into a string, pull your socks towards you. Hold the tension for at least five seconds, then relax and repeat. Now put a blanket under your back with a rolled up roller, and put your hands behind your head. Arch your back, count to five, and lower yourself down. Rest between exercises without getting up from the floor.
Twisting(2-3 sets / 20 repetitions). Lie on the floor, rest your straight arms on the floor, tighten your abdominal muscles, pull your right knee to your stomach, bend your lower back, change legs.

While exercising in the gym, distract yourself several times during your workout and throw a 3-5-kilogram medicine ball - a medicine ball. Raise the ball with both hands above your head and throw it as far as you can.

If you are interested not only in “how to lose weight in your back”, but also how to get rid of “ears” hanging from your lower back, include an exercise with a hoop in your workout. For beginners, it is better to use an aluminum or plastic hula hoop without weight. Spin it for 20 minutes after the main session.

Yoga for back flexibility and strength

They improve stretching and strengthen the muscle corset, they are done at the end of a workout, when the body is sufficiently “warmed up”. Their peculiarity is that at the highest point of tension, you need to fix the pose (it is enough for beginners to count up to five).

One of the most famous asanas for the back is Marjariasana, or the cat pose. It stretches the latissimus dorsi, kneads and straightens the spine, removes clamps and spasms in the lower back. Do it ten times in two sets.

Paripurna Navasana ("Boat") strengthens the deltoid muscle, which is important for proper posture. Study its basic version from photos and videos and do it at least three times. "Boat" can be performed not only on the floor, but also on the fitball; with weight; in an "inverted" position - on the back.

If there are fat deposits on the back, then even a general weight loss will not lead to their disappearance. The back is generally considered a problematic part of the body in terms of harmony, because it can only be solved with the help of a specially designed set of exercises. It is performed in the gym or at home - the effect will be equally positive.

Read in this article

What exercises are suitable for weight loss at home

If you include several exercises aimed at stretching and strengthening the muscle tissues of the back in the morning exercise complex, then after a short time the relief will begin to form. A similar workout is performed at home without any sports equipment:

Shoulder blades - mixing / breeding. You need to join your hands "in the lock" and raise up above your head. Next, tension and relaxation of the back muscles are performed alternately, combining and pushing the shoulder blades to the sides. This exercise can be performed standing or sitting, it is important to feel how the muscles work. Speed - medium, breathing - uniform, you will need to perform at least 10 - 12 repetitions.

Cat-style backbends. A simple exercise that is aimed at developing the flexibility of the spine and at the same time stretching the latissimus dorsi muscle. Stand in such a way that the emphasis falls on your knees and palms, while taking a deep breath, bend your back with a “wheel”, freeze for a few seconds and exhale deeply with your back bending down and raising your head up.
The exercise is performed slowly, calmly and smoothly, you must perform at least 10 repetitions.
"Boat". Lie on your stomach, stretch your arms forward, simultaneously raise the upper part of the body and feet with shins. It is necessary at the moment of lifting to pull the arms, legs - you will feel a strong muscle tension in the lower back. Repeat 3-5 times at a slow pace.

hyperextension. The starting position does not change, the arms are extended along the body. You need to slowly raise the upper body up, lowering your head down, and linger for a few seconds. Repeat 3 times, but without sudden movements.
plank. Take a position lying on your stomach, then rise and rest your hands and elbows on the floor, the lower part of the body rises on the toes. As a result, the body takes the form of a flat line, in which you need to freeze for 30 seconds - the muscles are tense, breathing is even. This is followed by a 30 second relaxation period. You must complete at least 3 repetitions.

If you perform these exercises as a separate complex or add them to your morning exercises / daily workout, then the back muscles will strengthen, fat deposits will disappear, and the skin in the lumbar region will smooth out.

How to exercise for weight loss with dumbbells

If you want to not only get rid of fat deposits in the back, but also make this part of the body more prominent, then you will need power loads. For this, exercises with dumbbells are suitable:

Deadlift. Dumbbells are taken in the hands, the legs are shoulder-width apart. You need to lean forward, straighten your lower back, but your arms remain lowered down. Tilts and lifts of the body are performed due to the movement of the lower back. It is necessary to ensure that the upper limbs remain straight, it is required to perform 10 - 12 repetitions.

Bent over pull. The starting position does not change, but when leaning forward, you need to stay in this position and perform 10-12 dumbbell lifts to the chest due to the work of the elbow joints. Then you need to straighten up and relax, then repeat the exercise 2 to 4 more times.
Breeding to the side. Stand straight, stretch your arms with dumbbells forward to chest levels and carry them out to the sides and bring them to the starting position. Elbow joints should not work, arms always remain straight.

Abduction of hands. Put your feet together, without releasing the dumbbells from your hands, tilt your body forward, but not completely. The arms are bent at the elbows and, on exhalation, the right hand with a dumbbell is first retracted (the elbow is unbent), then the same exercise is performed for the left hand. The number of repetitions is 10 - 12.

In order for exercises with dumbbells for weight loss of the back to be effective, it is necessary to perform them in compliance with the following rules:

the weight of dumbbells is selected individually, it is worth starting with 1 kg;
if after performing a set of exercises there is no feeling of fatigue, then you need to increase the number of repetitions or the weight of the sports equipment;
execution speed is slow, sharp jerks are not allowed.

How to remove fat from the back, see this video:

An effective wrinkle program in the gym

If it is possible to conduct classes in the gym, then you should give preference to them. It is here that it will be possible to choose the most effective complex, to engage under the supervision of an instructor. To get the desired result and quickly get rid of wrinkles on the back, you need to choose the most suitable simulator. Experts recommend using the following sports equipment in training:

"Rowing". During classes, 98% of all the muscles of the body work on this simulator, so it can be used both as a cardio load and for working out only the muscles of the back and abs. In the first case, the training should last at least 30 minutes, but in the second - 15 minutes, because it is included in the complex.

Deadlift. It is performed with a barbell, it belongs to the basic ones for working out the muscles of the back, hips and buttocks. The time for performing the exercise with a barbell is 10 minutes, you can alternate approaches with breaks to restore breathing and relaxation.
Bar pull. This simulator is a block equipment on which it is possible to independently adjust the weight. It is important to perform the exercise on the simulator only with a suitable weight - the bar is pulled up to the chest and immediately released up.

Bar pull

Back weight loss is a rather complicated process, but it can be accelerated with the help of some recommendations from trainers and nutritionists:

Be sure to adjust your diet. If you do the exercises and continue to eat all the fatty / harmful / sweet, then the folds from the back will not only not disappear, but will become larger. It is recommended to give preference to protein diets.
You need to start performing exercises with minimal repetitions, and only after you feel the ease of the process and the absence of pain in the muscles, you can increase this indicator. Ignoring the advice leads to sprain and rupture of the ligaments.
While doing strength exercises, you need to drink clean water in small sips. This is done between classes, but not during relaxation. Throughout the process and outside of training, you need to observe the drinking regime - drink at least 2 liters of water per day.
Each complex should begin with a warm-up, and end with muscle stretching exercises. This will prepare or calm the muscles, which will increase the effectiveness of classes.

Any training for weight loss of the back should begin only after consulting a doctor. It is necessary to be sure of the health of the spine and the entire musculoskeletal system, since the load on it is excessive.

Only well-conducted training and diet lead to weight loss of the back. Any "events" must be held on a regular basis and for at least a month.

Useful video

For exercises to strengthen the muscles of the back with dumbbells, see this video: