How to remove creases on your back. 5 effective exercises for women

How to remove creases on your back. 5 effective exercises for women

You will only need 10 minutes and a body bar.

Creases on the back appear due to fat deposits. This problem can appear even in people with a beautiful and slim figure. The fact is that the back as well as hips and abdomen is a place of subcutaneous fat accumulation. And if you do not solve this problem comprehensively, with age the situation will only worsen. Remove the folds on the back can only with the help of proper nutrition and regular exercise. We suggest you start the path to a beautiful figure with our simple workout.

fitness tréner

Shows a set of exercises that will help to remove creases on the back.

Torso twists

Technika

• Put your feet shoulder-width apart, place the bodybar on your shoulders, grab the ends of the projectile with your hands.
• Turn the body 90 degrees to the right.
• From this position immediately turn the body to the left by analogy.
• Perform the exercise without pauses, all turns should be smooth.

Perform 20 repetitions.

Diagonal bends

Technika vykonávania

• Put your feet shoulder-width apart, place the bodybar on your shoulders, grab the ends of the projectile with your hands.
• Lean forward and try to reach the knee of your left leg with the elbow of your right hand. Keep the bodybar in your hands. Keep your legs straight, do not bend or pull them to your chest.
• Return to the starting position and bend down again, but this time try to reach the knee of your right leg with the elbow of your left hand.
• Keep your back straight and breathe evenly.

Perform 10 repetitions for each side.

Pull to the abdomen in a bend

Technika

• Place your feet shoulder-width apart, hold the bodybar in your hands with a medium grip with your palms facing you.
• Slightly bend at the waist, bend the body forward, legs slightly bent at the knees. Keep your gaze forward.
• As you exhale, pull the bodybar to your abdomen, with your elbows pointing upwards.
• S nádychom sa vráťte do východiskovej polohy.

Perform 12-15 repetitions.

“Diagonal” on the mat

Technika

• Stand on all fours on the mat, the emphasis should be on the forearms and knees.
• As you exhale, simultaneously extend your left arm forward and your right leg back, pulling them off the floor. Hold yourself in this position for a few seconds.
• Return to the starting position. At the same time, extend your right arm forward and your left leg back and hold yourself in this position again.
• Vráťte sa do východiskovej polohy.

Perform 10 repetitions for each side.

Boat on the mat

Technika

• Lie on your stomach. Arms stretched out in front of you, straight legs lying on the mat.
• Raise your legs and arms 20-30 cm above the floor. Hold yourself like this for 10 seconds, breathe evenly.
• Vráťte sa do východiskovej polohy.

Vykonajte 10-15 opakovaní.

Tréning sa skončil. Podrobné cvičenia nájdete vo videu.

To achieve the effect, these exercises should be done regularly twice a week. Remember that, in addition to this light workout, you will need some other activity during the day.