The 5 best exercises to slim your back the easy way
Back slimming exercises are useful not only for those who are overweight, but also for people who are already thin, because more than eliminating fat, it is precisely about having to sculpt the back muscles, which will serve for the general health of the whole body and will avoid annoying back pain.
Follow the tutorial we have prepared for you, but first here's a spine stretching video.
Why is it important to do exercises to slim your back?
These exercises are intended to reduce back fat, however, it would be too good to be able to target one part of the body this way, without making an effort to lighten the whole figure a little.
The pads will only disappear if we work on the body as a whole, and this also means a change in diet to lose weight, especially to lose fat and build muscle.
Also, parallel to this, we have to move: a particularly fat-burning, cardio-type fitness routine, 2 to 3 times a week for 20-30 minutes will have a fairly quick effect.
If you practice the exercises against back fat regularly, you will get even faster results: you will strengthen all the muscles of the upper body and you will achieve an overall slimmer and firmer figure.
And finally, remember that these exercises prevent back pain. They are perfect for those who work sitting for long hours.
See also
5 exercises for a much more toned back
1 - Super (woman)
Whether you are outdoors or at home, start by grabbing a gym mat to get comfortable and avoid getting dirty. Lie on your stomach with your arms in a "cactus" position relative to your chest.
Tighten your belly, thighs and buttocks and lift your chest and feet off the ground at the same time.
- Exercise level 1
Hold for 30 seconds as you inhale and exhale. Release briefly, inhale and exhale deeply before lifting again.
Repeat 3 times.
Level 2
The arms are not bent, but extended (forward, backward or with the hands joined behind the back). The nape is located in the extension of the spine.
Lift your chest and feet off the ground and move your legs and arms up and down like scissors, without resting. Don't forget to breathe.
Stop briefly after 30 seconds, inhale and exhale. Repeat 3 times.
2 - Exercise of the Yogi warrior
This exercise not only tones the deep muscles of the chest and back, but also improves balance and sensitivity to stimuli.
Position
Stand on your right foot and shift your body weight onto your right leg.
Exercise
Stretch your left leg back as you lean your upper body forward, stretching your arms in line with your torso, like a pendulum. Ideally, your arms, back, and left leg are in line.
Squeeze your stomach and buttocks and hold tight for 15 seconds.
During the exercise, inhale and exhale deeply into the abdomen.
Bring your leg and arms back to center, straighten and return to a standing position and place your foot down.
Repeat 3 times slowly, then switch legs.
3 - Exercise on one leg and one arm
Position
Get on all fours, knees at right angles under your hips and hands under your shoulders.
Exercise level 1
Slowly stretch the right arm and left leg so that the arm, back and leg form a straight line.
Tighten your belly as if you want to swallow the navel firmly inwards and also contract the buttocks. Hold this position for 15 seconds as you inhale and exhale deeply. Then come back to all fours and repeat the exercise on the other side. A total of 5 reps per side.
Level 2
Extend your arm and leg, inhale.
Then bend your leg and arm towards your chest without resting and straightening again as you breathe.
Repeat for 30 seconds. Then switch sides.
4 - Push-ups for the arms
With this push-up exercise, you not only strengthen your back but also your arm muscles such as the biceps and triceps. Hence, this exercise not only reduces back fat by strengthening it, but also tightens the arms that are too soft. In the gym, you can use a flat bench and two small dumbbells.
At home, two 1.5-liter bottles of water will do the rest. However, if you regularly do this exercise, it is best to buy dumbbells for a better grip. Always more pleasant for your wrists.
Position
Place your right knee at the end of the bench or sofa and support yourself with your right hand. Your left leg is stable on the floor.
Be careful to keep your back straight - do not arch or bend your back.
Exercise level 1
Now take the dumbbell or water bottle in your left hand and pull back until your arm forms a right angle. The elbows and shoulders remain at the same height.
Release the hand down and repeat 3 x 15 on each side.
Level 2
3 x 15 on one side. Pause for 15 seconds and then restart on the same side before switching.
5 - Exercise with the bench press
The bench is the secret weapon for a coated and toned body.
Position
With your stomach on the ground, lean on your arms as if you are going to do some push-ups, then rest your forearms on the ground with your elbows under your shoulders.
Legs straight, resting your toes.
Exercise level 1
Very important: contract the belly by pulling the navel inwards and tighten the buttocks. This ensures stability and prevents the back from arching.
Check your posture - your glutes and shoulders must be in line, and you shouldn't dislodge.
Inhale slowly, exhale and hold as you breathe.
Repeat 3 x 30 seconds
Level 2
Lengthen the times: first 3 x 45 seconds, then 3 x 1 minute, etc.
How to camouflage back fat?
It will definitely take a few weeks (unless you practice your exercises daily) before you see visible results.
In the meantime, it is possible to visually mask the back cushions with some tricks.
The most important thing: a suitable bra, which fits you well and does not cut your back! If you wear a bra that is too tight, i.e. with too small a bust width, it will visually accentuate the feeling of padding. If the bra is the right width, your overall figure will be slimmer.
To avoid the effect of the sausages on the back, make sure you wear tops that are not tied at the back. Clothes that fall fluid are also preferred.
