When you do not eat a balanced diet, eat excesses, or do not practice sports, fat gradually accumulates in different areas of your anatomy. One of the most frequent areas where we find the lucky love handles is on the back, a kind of fat rolls that do not look good at all and that do not stylize our figure, especially when it comes to wearing a bathing suit or with tighter clothes.
Do you want to make them disappear? If the answer is yes, be sure to read this article. This time we want to talk to you about how to eliminate back rolls through an excellent healthy and balanced diet, specific routines, and localized exercises. Prepared?
The Rolls on the Back
The excess fat little by little, accumulate in different areas of our body. Among many people, it is prevalent that the localized area of this fat is the back, where some rolls or folds are formed due to this accumulation. Generally, love handles appear on both sides of the spine and under the armpits, bra, in some women.
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To end the back rolls, it is essential to combine two fundamental ways: a balanced diet and specific exercises. Ready to eliminate localized fat on your back?
Specific Exercises for Back Rolls
With 15 minutes of specific and localized exercises, each day will be enough to achieve the goal of ending the love handles on the back. You can combine them with other sports or moderate toning or cardio activities to ensure that you burn total body fat.
Consideration: if you have never practiced this type of exercise, it is appropriate that you start with few repetitions and gradually increase them with each training. Next, we are going to distribute the activities according to the phases and the objective of each of them:
Always with the help of a mat, lie on your stomach and stretch your limbs well, as much as you can, trying not to touch the ground. We will do lumbar flexions arching the back and returning to the starting position. Start with a set of 10 reps, rest, and do two more sets.
Reduce Fat Rolls
Another type of lumbar extension is more effective, if possible. Lie face down and place your hands on the nape of the neck, then arch your back, lifting your torso, and return to the starting position. You can do two sets of 15 repetitions each to notice its effects.
Reduce Back Fat
Now, instead of doing the lumbar extension backward, do it to the sides. That is, face down and with your hands on your neck, arch your torso to the left and right. Do two sets of 10 reps for each side.
Other recommended exercises are the raising of arms and legs interspersed (left arm with the right leg and vice versa) or the “happy or angry cat.” On all fours on the mat, keeping the head elevated and the back relaxed (happy cat ) and combining it with the head down and the lumbar up (angry cat). All the exercises that work your back will help you eliminate the fat rolls.
Balanced Diet to Lose Fat
As we have already mentioned, not only is it enough to do a good dose of sport or to perform specific exercises for the back, although they are accommodating. All this has to be combined with a fair, healthy, and balanced diet that helps us not accumulate fat in localized areas such as the back. Remember that eating fats, refined sugars, or processed foods will not help you lose the fat that has gradually been installed in your figure.
Knowing that one of the leading causes of the appearance of love handles is your diet, it is time to carry out a crash plan to prepare menus that adapt to good eating habits. For this, it will be essential to add fruits and vegetables to your diet and natural fat burners such as green tea or juices made from carrots, celery, lemon, and tomato.
On the other hand, it is advisable to start new routines, especially on an empty stomach, to cleanse the body. You can have horehound tea with lemon juice, birdseed milk, lemon water, or blueberry juice.
Remember that the most important thing for not accumulating fat is to eat a healthy and balanced diet, rich in all foods but with a high proportion of fruits and vegetables, lean meats, and fish. In this article, we help you to eat a healthy diet every day of the year.
Home Remedies to Combat Back Rolls
Certain tricks can help eliminate back rolls. Do you want to know more? Read on
- Massages: massaging the back, in addition to relaxing, will help you eliminate fluids and reduce localized fat. The ideal is to carry out lymphatic drainage. You can do this treatment at any beauty salon.
- Masks: creams and masks can also help you in this cause, especially those made of clay, a perfect product to eliminate and fight fat. Massage the area with the mask in circular motions and let it act for a few minutes before rinsing it off.
- Posture: correcting your posture is key to preventing love handles from forming in your back. Remember that if your back is curved, it will be more flaccid, and you will contribute to the formation of fat folds. Keep your back straight to combat it and also look slimmer and slimmer.
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Another positive tip is to play sports such as swimming since it helps to strengthen and tone the muscles of the back and, at the same time, prevents the accumulation of fat. In case you cannot or find it challenging to follow all these tips to eliminate fat rolls, we recommend wearing loose, loose clothing to hide these folds.
Adapted and translated by The Cop Cart Staff