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Както знаем, долната част на корема е доста проблемна зона… Интензивната физическата активност е най-добрият начин да се поддържа желаната форма на тялото Тук, в тази статия, ще ви дадем 5 изпробвани и работещи упражнения, които ще се превърнат във ваш пръв приятел в борбата с мазнините в корема. Тези 5 упражнение без проблеми и без допълнително оборудване можете да практикувате у дома. Преди да започнете с тях, задължително трябва първо да загреете, за да избегнете неприятни контузии. КОРЕМНИ ПРЕСИ С ПОВДИГНАТИ КОЛЕНЕ Започнете с класическо упражнение за корема: легнете на пода, свийте и повдигнете коленете, поставете ръце зад ушите и повдигайте горната част на тялото. За да се упражняват всички коремни мускули, не трябва напълно да повдигате гърба от пода. Това упражнение е добро за укрепване на горната част на корема. Ако досега не сте били физически активни, най-добре е да започнете с 2 серии по 10 повторения. Ако спортувате редовно, увеличете броя на повторения на 15-20. КОРЕМНИ ПРЕСИ С ДОКОСВАНЕ НА ПРЪСТИТЕ НА КРАКАТА Легнете на пода и изпънете ръцете над главата си. Започнете да повдигате горната част на тялото и се навеждайте към краката, докато върховете на пръстите на ръцете не докоснат пръстите на краката. След това отново се върнете в изходно положение и пак се повдигайте. Ако не успеете да стигнете до пръстите на краката, не се разочаровайте. С редовни упражнения гъвкавостта ще се подобри. Това упражнение е предназначено за цялостно укрепване на коремните мускули. Можете да започнете с две серии по 15 повторения, а ако сте физически по-силни, увеличете повторенията до 20-25. СТРАНИЧНИ КОРЕМНИ ПРЕСИ Легнете на пода и поставете ръцете зад ушите в горната част на шията. Започнете да повдигате горната част на тялото и левия лакът насочвайте към десния крак. Горната част на тялото трябва да бъде обърната от дясната страна. След това се върнете в изходно положение на пода направете същото упражнение, но на противоположната страна, т.е. десния глезен насочете към левия крак и го завъртете към горната част на тялото на лявата страна. В процес на изпълнение на упражнението не трябва да движите краката. Това упражнение е предназначен за всички коремните мускули и е особено полезно за укрепване на страничните мускули. За начало правете 1 серия с 16 редуващи повторения (8 на лявата и 8 на дясната страна). КОРЕМНИ ПРЕСИ С ПОВДИГНАТИ ПЕРПЕНДИКУЛЯРНО КРАКА Ако сте начинаещи, можете да пропуснете това упражнение, защото рискувате прекалено да натоварите коремните мускули. Легнете на пода и вдигнете краката си под ъгъл от 90 градуса. Изпънете ръцете над главата си и започнете да повдигате торса и с ръце докоснете краката. Не се повдигайте твърде много. Това упражнение едновременно ще ви помогне да затвърдите горните и средните коремни мускули. Също така, това упражнение е добре за загряване на краката. Направете 1 серия с 10 повторения. НОЖИЦА ВЪВ ВЪЗДУХА ВЪВ V-ОБРАЗНО ПОЛОЖЕНИЕ Легнете на пода и повдигнете горната част на тялото, така че да стоите на лакти. Повдигнете краката под ъгъл от 60-70 градуса. Започнете последователно да кръстосвате краката си, докато държите напълно изправено положение. Първо с десния крак преминете над левия, а след това обратното. Това упражнение помага за трениране на коремните мускули и тези на краката. Направете две серии с по 10 редуващи повторения (5 с левия и 5 с десния крак). Ако сте физически подготвени, правете по 16-20 повторения.
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In a majority of instances when a person gains excess weight, a considerable amount of fat gets accumulated at the back. This condition is the outcome of a slow process of many years. It not just impacts the appearance of a person, but also makes them vulnerable to several health risks. Are you suffering from this back fat issue? Do you want to know how to lose back fat effectively? There is no need for you to get worried about this issue as there are several ways, which will help you to get rid of this condition. Causes of Back Fat in Both Men and Women Before we focus on the aspects related to how to lose back fat, we first have to succinctly speak about the causes of this condition. - Inadequate Physical Activity: Lack of enough physical activities decreases the metabolic rate, which means an increased fat deposition in the body. - Improper Diet: A diet having more fats, carbohydrates, and calories, etc., than what actually the body requires, gradually leads to accumulation of fat in various parts of the body, particularly in the back area. - Heredity and Medical Issues: In few cases, obesity with excess back fat is attributable to heredity and certain medical issues, too. - Insulin Resistance: A body resistant to insulin cannot handle the carbohydrates consumed in a proper way. So, when a person having insulin resistance consumes a high-carbohydrate diet, he/she gains excess body weight with storage of fat on the back. Exercises to Lose Back Fat There are several answers to the question ‘how to lose back fat’ in the form of various physical exercises designed for both men and women. You will now get to know about the effective exercises that would greatly help you to eliminate back fat. Physical Exercises for Men As mentioned earlier, back fat is the result of the accumulation of fat in that area for several years, so eliminating the flab that has got stored at the back is not an easy task. It is imperative that you make certain changes in your lifestyle as well as adhere to a specific exercise regimen to melt the stored back fat. The following are some exercises that render effective results in losing back fat in men. Dead Lifts When you want to lose back fat fast, we surely will suggest you opt for deadlifts. Though this exercise provides a workout for the whole body, still its primary focus is to eliminate back fat and tone the concerned muscles. Process to be followed: - Add weights to a barbell kept on the ground. - Stand at the rear of the barbell. - Widen the distance between both your feet. - Now, try to bend down and then hold the bar at the width of your shoulder. - Slowly lift the barbell and come to the standing position. - Then, bend your knees and keep the barbell back on the ground at a relaxed pace. - Do 3 sets of about 12 repetitions of each of deadlifts regularly to lose back fat fast. Dumbbell Rows Adhere to the exercise ‘dumbbell rows’, which is of specific help to lose back fat in men at a rapid pace. In fact, this workout also strengthens the arms. Process to be followed: - Keep 2 dumbbells on either side of a bench. - Lie down on the bench with your back facing the ceiling. - Hold a dumbbell in each hand. - Keep the hands straight and bring the dumbbells to the hips. - Now, slowly move the dumbbells back to the starting posture. - Do 4 sets of this exercise where each set includes 12 repetitions. - Follow this exercise regularly to lose back fat fast. Abdominal Crunches Abdominal crunches are very effective in both removing back fat and also toning the muscles, and hence have to be a part of your exercise regimen. Follow this exercise regularly to experience that it is an effective solution for the issue of losing lower back fat. Process to be followed: - Lie down on the floor facing the ceiling and bend the knees. - Move your hands behind the neck. - Join the arms at the fingers to ensure that the neck rests on both the palms. - Lift the stomach slightly from the floor until you feel the strain in the abdominal muscles. - Now, slowly lift the shoulders and remain in this position for few seconds. - Then, return to the starting position at a slow pace. - Do as many repetitions as you can without exerting yourself too much. You will gradually gain the endurance to perform more repetitions of this exercise. Reverse Crunches Reverse crunches perfectly complement the aforesaid abdominal crunches, and with both these workouts, you are assured of seeing positive results in a reasonable time span. Follow this exercise regularly to personally experience that it is an effective solution to lose back fat. Process to be followed: - Lie down on the floor on your back. - Lift your legs higher than the hips while keeping the knees slightly bent. - Position your palms at the rear of the neck. - Ensure that both the elbows are in line with sides of the body. - Pull the muscles of the stomach inside. - Slowly, try to bring the knees as close as possible to the elbows. - Now, come back to the starting position at the same slow pace. - Perform 3 sets of this exercise and include 10 repetitions in each set to get rid of back fat fast. Side Planks The side planks give a thorough workout to the lower side muscles of the abdomen, thus help men to lose lower back fat. Process to be followed: - Lie down on the floor to your right. - Keep your right elbow under the shoulder. - Slowly, lift your hips with the body resting on the right elbow and the right leg. - Lift your left hand and remain in this position for about 50 seconds. - Repeat the process on the left side as well. - Do a minimum of 2 repetitions of this exercise for both the sides. - Regularly do side planks to lose lower back fat. Bird Dogs The workout ‘bird dogs’ tones not just the back but also the abdomen and arms. If you are desperately seeking answers for the query ‘how to lose back fat’ then we advise you to include this exercise in your regimen. Process to be followed: - Kneel down on the floor on your knees and arms. - Keep your head, neck and back straight. - Stretch your right hand to the front in line with the torso and the left leg to the back in line with the torso. - Hold this position for 1 second. - Slowly lower the left leg and right hand in the direction of the floor. - Stop when they are just about to touch the floor. - Now, again extend the hand and the leg to come to the position of step 2. - Perform one set of 12 repetitions of this exercise and then repeat the process with the right leg and the left hand. - Again do 12 repetitions. - Make sure that you do 3 sets for each side. - Even women can do bird dog exercises with lesser repetitions to lose back fat. Exercises to Lose Back Fat for Women A flabby back is indeed a bigger issue for women than men. It is indispensable that women perform exercises that have been specifically designed for them. Invest some time and effort towards the ensuing exercises. If you do so, it is assured that the accumulated back fat will soon become a thing of the past. Side Leg Lifts Side leg lifts exercise is considered as one of the preferable exercises for women to address the issue of losing lower back fat. This exercise provides stability to the oblique and pelvic-lumbar muscles of the body as well as the muscles of the spine and torso. Process to be followed: - Lie down on the floor resting on the right side of the body. - Position your left leg over the right one. - Slowly, breathe out and raise both the feet up to around 4 inches from the floor. - Now, breathe in and steadily bring the legs back in the direction of the ground, but do not rest them on the surface. - Keep the feet just slightly away from the floor. - Perform 8 repetitions of this exercise. - Then, return the legs to the starting position and rest them on the ground. - This exercise is very helpful in losing back fat for women. Back Extension This exercise strengthens the extensor muscles at the back and also helps in eliminating the accumulated back fat. Several fitness experts opine that back extension invariably needs to be included in an exercise program aimed to lose back fat. In fact, the experts vouch for the effectiveness of this workout too. Process to be followed: - Lie down on a mat spread on the floor with the back facing the roof. - Keep the hands straight touching the sides of the body and your palms pressing the thighs. - Bring the legs closer to each other and your toes pointed. - Breathe in and slowly raise the upper part of your body and simultaneously keep the toes pressed on the mat. - Now, breathe out and bring back the upper body onto the mat at a relaxed pace. - Do 8 repetitions of back extension exercise regularly and get an answer to your query ‘how to lose back fat fast’. - The exercise will be beneficial for men as well, provided they perform more repetitions. Swimming Exercises to Lose Back Fat for Women This exercise does not include actual swimming, but it involves movements that resemble swimming. This exercise is one of the best exercises to lose back fat, especially in women as it provides a thorough workout to the back muscles. Physical exercise experts are unanimous in testifying about the beneficial aspect of this workout. Process to be followed: - Lie down on a mat facing the floor and stretch your hands frontward as a straight line. - Slowly breathe in and simultaneously raise the left foot and right hand. - Then, breathe out and steadily bring back the right hand and the left leg onto the mat. - Now, again breathe in and repeat step 2 with the right foot and left leg. - Exhale and return the arm and foot to the resting position on the mat. - Include total 8 repetitions in a set and do 3 sets. - Perform this exercise regularly to lose back fat. - Even men can do this exercise with about 10 repetitions in a set and it is advised that men should do 10 sets for best results. Warrior Along with the back, the warrior exercise provides a thorough workout to shoulders. We strongly advise you to do this exercise until you do not experience any pain. Of course with regular practice, you will be able to perform warrior exercise for longer durations. Process to be followed: - Stand on a mat and ensure that both your legs are close to one another. - Move your right foot rearward and make the left leg support the body weight. - Your upper body has to be parallel to the ground. - Stretch your arms frontward in a straight line. - Remain in this posture as you count up to 3. - Patiently follow the exercise to find a solution to the issue of how to lose back fat. Push-Ups Though chest is the primary region of the body that gets exercised with push-ups, yet this exercise also helps to lose back fat for women. Process to be followed: - Begin with the normal push-up posture. - Rest both the hands on the floor. - Slowly move as close as possible towards the floor. - Remain in this position for few seconds and then steadily push yourself up to the starting posture. - Do 10 repetitions to complete a set and go for 2 set every day to lose back fat. Pull-ups The regular pull-ups are regarded as one of the best exercises to lose back fat for women, which also strengthens all the muscles of the back. Process to be followed: - Firmly hold the bar with your palms. - Slowly, lift yourself from the ground and move your body as close as possible to the bar. - Now, lower your body back to the ground at a slow pace. - To begin with, do 2 repetitions of pull-ups to constitute a set and perform 10 sets. - You can increase the repetitions as you gain the strength. - Even men can do this exercise with number of repetitions to lose back fat Interval Running When it is the matter of burning fat at a brisk pace, there are not many exercises as effective as interval running. In this workout, the person keeps switching between peak physical activity and very low-intensity exercise. Studies point out that this particular pattern of physical exercise greatly helps in losing both body fat along with the back fat. Process to be followed: - Begin with a jog at a pace for about 5 minutes. - Now, run as quickly as you can for the subsequent 30 seconds. - Again, bring down the speed slowly and jog for around 60 seconds. - Continue with this cycle of jogging and running for 30 minutes. - Ensure that you complete this exercise with a slow jog for 5 minutes. Yoga Poses to Lose Back Fat for Both Men and Women There are some yoga poses that will immensely benefit both men and women for losing back fat. These poses provide a comprehensive workout to all the muscles of the back, which in turn helps to melt down the fat that is accumulated in the back area. Half Moon Pose This yoga exercise specifically targets the back and flanks of the torso. Process to be followed: - From the standing posture, slowly bend to the right with the left hand resting on the hip. - Bend the right knee a bit and move slightly to the front. - Keep the right palm on the floor slightly ahead of the right leg. - Breathe out and slowly lift the right leg without bending the knees. - Make sure that the right arm and right leg are supporting the body weight. - Now, lift your left hand. - Both the hands should appear as a straight line. - Then, look in the direction of your fingers and remain in this posture for about 10 seconds. - Repeat the process on the left side. Wheel Pose The wheel pose eliminates the back fat as well as tones all the muscle of that region. In fact, this yoga pose also strengthens the muscles of the abdomen. Process to be followed: - Lie down on the yoga mat. - Twist the knees in such a manner that they are at a right angle to your hips. - Now, place both the palms behind the shoulder and make sure that the fingers are pointing to the feet. - Then, breathe in and try to raise your body as much as you can with the support of the palms and feet. - Remain in this posture for minimum 10 seconds and gradually return to the starting position while simultaneously exhaling. Bow Pose Along with removing back fat, the bow pose is helpful even in alleviating the pain in the joints. Process to be followed: - Lie down on your stomach on the floor. - Slightly bend both the knees and grip the left ankle with the left hand. - Similarly, hold the right ankle with the right hand. - Now, breathe in and slowly raise the thighs and upper body as much as you can. - Remain in this posture for few minutes and slowly return to the starting position. - Perform this yoga pose to lose back fat effectively. Triangle Pose This yoga pose helps you both to lose back fat fast and also enhance the flexibility of the torso and hips. Process to be followed: - From the standing posture, extend your legs to both the sides. - Now, turn the right leg forward and the left leg inward. - Lift the hands till the shoulder level making sure that the palms face the ground. - Keep your right arm onto the right shin and try to go as low as you can. - Lift the left hand in the direction of the ceiling with the palm turn towards the front. - Stare at the extended hand. - Remain in the posture for few minutes and come back to the starting position. - Follow this process also for the other side. Side Fierce The side fierce yoga pose is an excellent workout to tone the muscles of the upper back. Process to be followed: - Bring both your legs close to each other in the standing position. - Breathe in and bend your hips and knees. - Keep both the palms pressed against one another. - Now, breathe out and touch your left knee with the right elbow. - Keep both the palms firmly pressed to each other and, push the right elbow on the left thigh. - Then, slowly twist the chest region to the left. - Remain in this position for about 10 seconds. - Slowly return to the starting position and repeat the process with the left elbow and right knee. - Follow this pose regularly to lose back fat. Dolphin Plank This workout helps in both losing back fat fast and also strengthening the abdomen, arms, and shoulders. Process to be followed: - Lie down on a mat facing the floor. - Rest both your hands on the floor. - Slowly lift the body supported by your forearms and toes. - Keep the palms pressed on the floor and make sure that the upper arms are in straight line to the shoulders. - Remain in this posture for about 7 seconds and then slowly return to the starting position. Locust Pose Locust pose is another excellent option that yoga provides when you are endeavoring to lose back fat. Process to be followed: - Lie down on the floor with your back facing the roof. - Position your arms at the sides in such a way that even the palms face the ceiling. - Now, take the support of your arms, breathe in and raise your upper body, legs, and head away from the surface. - Go as far as you can and remain in the posture for about 7 seconds. - Slowly, return to the starting posture. Additional Tips for Both Men and Women to Lose Back Fat The topic on how to lose back fat would be incomplete without a brief focus on some vital tips for addressing the issue on hand. - Cut down the intake of processed foods to the maximum possible extent. - Make sure that the calories consumed are less than the calories that are burnt. - Stick to a diet having low carbohydrate content. - Do not avoid breakfast as it leads to accumulation of fat in the body over a period of time. - Opt for lean meats, such as turkey, chicken, fish, etc. - Understand that you cannot lose fat in a specific area of the body. Strive to address the issue of obesity on the whole and the back fat will also then melt away along with the extra pounds. - Along with the exercises mentioned above, include even the cardiovascular workouts like jogging, swimming, brisk walking, etc., in your exercise regimen. - Do not get carried away by the claims of gymnasiums promising fat reduction at selected areas of the body. - Consume at least 3 liters of water per day. Now, I am sure that you have the basic knowledge on how to lose back fat. So, are you all set to commence the exercise program that will not just eliminate back fat, but will also give you a toned and fit body? Just put to use the knowledge you have gained here. Please feel free to share your experiences about the exercises/tips to lose back fat.