Back fat is one area where fat tends to accumulate fast as we get older. It might be said that a rounded back with bulging excess fat represents a middle-aged body. A few people could have flinched when they saw their reflection in the mirror. It is untrue to say that “it’s okay because clothes hide it”! We frequently neglect our backs because they are hard to see, but others can, and they can significantly change how you feel about the region.
Why Target Back Fat?
Excess back fat can be challenging to reduce, especially for those who spend a lot of time sitting at a desk or have poor posture. Back fat often accumulates in the upper and lower areas, giving the body a slouched appearance. Along with looking and feeling better, strengthening your back can also prevent aches, pains, and postural issues.
Here we will introduce some stretches that will help you lose back fat and make your back look slimmer without making you look older. All stretches can be done in about 10 seconds, so use your free time to start your back diet!
Caution If you have back pain, be careful not to put a strain on your back when doing this exercise. Do not do this exercise if you are currently experiencing pain.
1. Reset Your Hunched Back! Flexibility Exercises You Can Perform at Work
- Sit with your back straight and your stomach tight. (If you are sitting on a chair, sit with your back slightly forward.)
- Stretch your arms overhead and arch your back and arms back as you exhale.
- Take a breath and come back to the starting position.
POINTS
- Arch your back as far as you feel comfortable.
- Do it at a comfortable pace without rushing.
- If you relax your stomach, you won’t be able to stretch your back properly, so do it without relaxing your stomach.
2. Recommended for Relaxing! 10-Second Stretches You Can Do During Commercial Breaks
- Get on all fours with your hands and feet shoulder-width apart.
- As you exhale, slowly bring your hips closer to your heels (with your hands in the same position). Hold your hips down for 10 seconds.
POINTS
- If your buttocks are too high, you won’t be able to stretch your back properly, so it’s a good idea to imagine your buttocks resting on your heels.
- Tighten your stomach as well.
3. Feels Great! A Simple Exercise That Stretches Your Entire Back and Leaves You Feeling Refreshed
- Lie on your back.
- As you exhale, curl your body up towards your knees, bringing your forehead towards your knees. Hold this position for 10 seconds, then exhale and slowly return to the starting position.
POINTS
- Be aware that your back is stretched.
- If it is difficult to hold your head up, you can place your head on the floor. In this case, lifting your hips a little will make it easier to stretch your back. It is also a good idea to place a cushion under your hips.
4. It Also Helps Slim Your Waist! A Stretch That Stretches Your Lower Back and Back
- Extend your arms to the sides while lying on your back. As shown in the illustration, cross your left leg over your right leg with your knees raised.
- While exhaling, bend your left leg to the right, turn your face to the left, and twist your waist. Hold this position for 5 seconds. (It’s best to twist so that your knees touch the floor, but it’s OK if your knees don’t touch the floor until you get used to it.)
- Inhale, return to the starting position, switch legs, and repeat on the other side.
POINTS
Make sure that your waist and back are stretched.
- Once you get used to it, you can extend the time you twist your body and hold it for about 10 seconds.
- Do not do this if you have back pain, as it can be a strain on your back.
Back-slimming doesn’t have to be time-consuming. With just a few 10-second stretches added to your daily routine, you can start to tone your back, reduce back fat, and improve your posture. Consistency, along with a healthy lifestyle, will lead to noticeable changes over time, helping you eliminate back fat effectively. So, why not start today? Give these stretches a try, and soon you’ll be on your way to a slimmer, stronger back!
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