A beautiful body plays a huge role not only in terms of aesthetics, but also of self-confidence. Consider how to remove fat from the back, which exercises are the most effective, as well as advice on nutrition in such a problem.

Why folds and love handles appear

Excessive weight is 80% of complaints, the cause of an incorrect lifestyle: little activity, improper diet, sedentary work, etc. Back is one of the most problematic areas of the body, because in most cases, it does not receive the required physical load on the muscles.

Just as fat settles around your waist, it can also rest on your back. Begin to appear lateral folds, roundness around the brassiere and cushions on the waist (especially with a figure like an apple). This does not make any girl attractive. If liposuction is not an option for you, then you need to adjust your diet to begin with, and then focus on the exercises.

Exercises to remove fat from the back

The most effective physical exercise offers bodybuilding, but not all of them fit the level of physical fitness and health. We offer an easier complex of effective aerobic exercises that will help you quickly remove fat from the waist, abdomen and back. Before the start of training you need to make a clear plan, otherwise the result will be delayed a little:

In a week, you need to do 5 workouts, the average time that they should take is from 150 to 300 minutes. Yes, a lot, but quickly - in a month the back will be tightened and the relief of muscles will appear;

In addition to regular physical activity, give sufficient time extra. Biking, running, boxing, swimming work well;

Twice a week you need to massage the fatty folds. Here an irreplaceable assistant will be a massage with a simple medical glass or silicone jar. If you do not have one, then at least actively wipe the problem area with a massage washcloth in the shower of hard natural materials;

Now check out 7 ways to get rid of love handles. These 7 exercises will literally change your life.

READ MORE: 6 moves for slim and sculpted inner thighs

#1. Tricep Dips

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#2. Pullover

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Credit: BetterMe

READ MORE: 5 simple moves that can help reduce back and side fat

#3. Knee Push-Ups

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#4. Tricep Extension

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Credit: BetterMe

#5. Lateral Raises

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#6. Plank

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#7. "T" Exercises with Dumbbells

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Credit: BetterMe

READ MORE: 7 exercises that can help you to pump up flabby arms

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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Credit: BetterMe