How to remove folds on the back

Putting your body in order is a rather complicated process that should be approached in a comprehensive manner. Many people solve waist problems buttocks and hips... But don't forget about your back. A beautiful waist and a clear back shape will give your body even more sexuality and femininity. But how to put it in order without pumping muscles. Let's start with special exercises that you need to do regularly.

Back crease exercises

First, pay attention to the general guidelines. It is necessary to do it regularly, at least 3-4 times a week. The duration of the workout should be at least 30 minutes. For quick results, alternate between aerobic, strength, and static exercises. Start classes with one approach 15-20 times each exercise, then increase the load. Make sure that during workouts the back was in the correct position and received the appropriate load. Be sure to warm up before class and stretch after. This will help warm up the body and stretch the muscles. Now we will give several exercises directly from the main complex. So, for losing weight in the back, the following exercises are quite effective:

• Classic plank. Lying on your stomach, lift your body using your elbows and toes. Keep your back straight and your elbows exactly under your shoulders. Hold this position for 30 seconds, then relax and after a while do another approach.
• Jumping is suitable as an aerobic exercise, additionally do hand swings.
• The next exercise is strength, so prepare the weights. Pick a weight that suits your fitness. Stand straight, tilt your body slightly forward, your back is straight, stretch your arms forward at an angle of 45 degrees, alternately take them back, while bringing the shoulder blades together. You need to perform the exercise like this: 25 times at a slow pace, 30 at an accelerated pace and again 25 at a slow pace.
• We return to the plank. Now do the exercise from a lying position on your side. Raise your torso by resting on the elbow of one hand and your toes. Raise your free hand vertically to the floor and make turns, winding it under the body from below.

• Return to aerobic activity. This exercise is a little more difficult, do it at the fastest pace for you, while keeping your back straight. Athletes call this activity "rock climber". Take a position like an outstretched push-up and simulate a run. If you want to complicate the exercise, move your legs closer to the body or try to stretch them to the opposite shoulder.
• Deadlift helps to achieve a good result. Stand up straight with weights in your hands, feet together or slightly apart. Bend forward with a straight back, try to look in front of you all the time. Then slowly climb back up.
• Here's another back exercise. Lying on your stomach, first raise your body several times, with your arms extended forward, then your legs, complete the workout by simultaneously lifting the upper and lower parts of the body.

How to remove folds on the back in a short time

Here are some of the most effective workouts to help you shed excess back fat. But to achieve the desired result with just one lesson will not work. The most important thing - food... Review your diet, exclude flour, sweet and salty foods. If you still cannot do without sweets, then try to at least replace them with marshmallows or marmalade, and eat them only in the morning. For the evening, it is advisable to leave protein food, meat, fish, poultry, seafood.

Try to drink more clean water. It will help rid the body of toxins that are formed as a result of the decomposition of fatty accumulations.

Use massages and body wraps as an adjunct. These procedures will help you get closer to your cherished goals faster.