Several people are bothered by back fat, which even forms folds that appear in the middle and close to the armpits more when wearing a tighter bra, swimsuit or dress.

The cause of this accumulation can be a genetic, hereditary factor and also the lack of exercises, poor diet and poor posture. But ending it is not impossible, all it takes is dedication, focus, well-done exercises and a healthy diet. A combination of specific exercises will have to have muscular exercises to work on the mass and facilitate the elimination of fat even when at rest.

Most people focus on legs, buttocks and abdomen and other parts end up being forgotten even the back. It is best to do a balance of exercises for each muscle to lose balance.

And of course everyone has their time to lose weight, some lose more easily others take longer to lose, but the important thing is to focus regardless of how long it takes.

Tips to lose fat

 – It is important to do a sequence of exercises every day, both aerobic and muscular, accompanied by a balanced diet. Some aerobic exercises that are indicated as: swimming, rowing and stand up paddle. These exercises work the back, slimming and defining these muscles.

 – To take care of your diet, the ideal thing is to look for a nutritionist so that you can take tests and check if there is a deficiency of any nutrient and follow a program for a better diet and to reduce the rate of body fat. Also do exercises that improve posture, as aesthetically it will improve the spine.

 – Start by doing exercises slowly with no load at first, only with your own body weight and gradually increase to exercises with hand weights and anklets and also using machines.

Exercises to Reduce Fat Accumulation

High Row: This exercise requires two dumbbells. To do this exercise, stand with the dumbbells against your hips, do the movement by lifting the dumbbells up to chest height with your elbows pointing out to the sides. Do 3 sets of 15 repetitions.

Arms Flexion: Do this exercise on the floor facing your belly down, with your hands and feet on the floor, leave your arms shoulder-width apart and extend them. And lower the trunk until the trunk reaches the ground and lift again to the starting position.

Superman: To do this exercise you must lie down with your stomach down, support your body on your abdomen and raise both arms and legs at the same time, hold for 15 seconds and rest. Do 4 sets of 15 seconds.

Cardio Workouts: This type of exercise is very effective in metabolizing body fat, which has even been proven in studies and research. Varying in intensity, interspersing walking and jogging every day in training is very efficient.

Abdominals: Abdominal exercises will help in your goal of burning fat. These types of exercises are excellent for the back area as well.

Swimming: Swimming is a sport that makes a lot of exercise with the body working the muscles a lot and eliminating fats and calories. There are four styles of swimming and all of them work all the musculature that involves the back, mainly, which is where we want to lose more in this case.

Bodybuilding: It is done with a specific schedule for the objective, doing muscle exercises working your muscle mass and also at the same time activating the metabolism thus facilitating even more the elimination of fat.