How To Eliminate Back Rolls

In addition to following a healthy diet and doing regular localized exercises, to avoid the appearance of back folds, it is also important that we take care of our posture.

When summer comes, we feel like putting on a bathing suit. Then, we realize that we need to lose the kilos that we have gained the rest of the year. Excess weight often takes the form of folds. We will talk here about how to remove the ones that are drawn on the back.

In this article, we’ll cover how to get rid of those unwanted “love handles.” These unsightly folds are also known as “floats”, “love handles” or “love handles”, and so on. And, they are formed or accentuated according to the position we adopt.

Say goodbye to the pleats in the back

We tend to accumulate fat also in the back. However, many times we are not aware of it. Indeed, the back is not a part of our body that we see frequently. It is not surprising, therefore, that we do not even notice the presence of the folds to which their accumulation gives rise.

One fine day, when walking inside a fitting room in a store or a mirrored elevator, we panic. It is not for less. It is amazing to see the love handles that, at the level of the armpits, appear on each side of the back. In the case of women, they are even more accentuated by the pressure exerted by the bra in that area.

If this is your case, don’t worry. There are ways to fix it. You could start  doing an exercise routine to help you reduce them. Not only will you look gorgeous, but by then you will probably be a much healthier person.

Exercises to eliminate back fat

Exercising to reduce back fat will take no more than 15 minutes a day. If you’ve never done these types of exercises, start with half the reps. You can gradually increase them as the days go by.

Exercise 1, to strengthen lower back

• Lie face down on the mat.
• Stretch your arms forward and try to touch your ears with your shoulders.
• Leaving your legs straight and firm on the floor, try to arch your back without your hands touching the floor.

• Go back to the starting position.

You just did the first rep! Complete at least 1 set of 10 reps at the beginning. Then do another 2 sets, of 10 repetitions each.

Exercise 2, to eliminate back fat

Starting from the same position (this exercise could follow the previous one),

• place the palms of the hands on the nape of the neck.
• Raise your torso as before.
• Go back to the starting position.

Perform 2 sets of 15 repetitions each.

Exercise 3, to reduce fat in the lower back

• Also place your hands behind your head.
• Instead of arching your back back, do it to the sides. First to the left and then to the right, or vice versa.

You can do 2 sets of 10 reps for each side.

Exercise 4, to say goodbye to the “love handles” on your back

• Support both the palms of the hands and the knees on the mat (in a quadruped position) and relax the back.
• Arch it up, like cats do.

• And then down, trying to touch the ground with his belly.
• Very carefully, go up and down 10 times.

Diet to eliminate back rolls

In addition to exercising, it is good that you carry out a proper diet that helps you lose weight.

Therefore, you must follow an eating plan that avoids, in the first place, the consumption of foods that contain saturated fat. To do this, you should eliminate red meat, cold cuts, dairy products and processed foods from your daily diet.

Remember that white sugar is present not only in soft drinks, which you should eliminate completely. It is also in many other foods. If you haven’t already, read the nutrition facts chart for each food you buy. It is useful for keeping track of the amount of sugar you consume on a daily basis.

All these foods, taken together, are what causes fat to accumulate in your body.

If you only exercise, you won’t achieve your goal of shedding back fat. You must also have a good diet. It is important to insist on the idea that a balanced diet is essential for good health.

You could also incorporate natural foods into your diet to help you lose fat. Here are some examples:

• Green Tea
• pink grapefruit
• carrot juice with celery
• tomato smoothie with aloe vera and lemon juice

On an empty stomach, you can also take one of these fat-cleansing drinks:

• Canary seed milk
• cranberry juice
• freshly squeezed lemon juice
• horehound tea with lemon juice

Other tips

You can still achieve better results if, along with daily exercises and a balanced diet, you follow these tips:

Give yourself massages

A massage session in an institute or beauty center will help you reduce fat.  And by the way, you will relax. Lymphatic drainage is another way to take care of our health and beauty. Helps eliminate accumulated fluids in the body.

Put clay on your back

Clay is an excellent grease remover.

Once a week, place clay on your back and rub in circular motions. If you are not enough, you can help yourself, for example, with a bath sponge with a handle.

Take care of your posture

Stay straight and you will notice yourself slimmer and more attractive.

Having a hunched back increases the sagging of the skin on the back when we stand fully upright. This, without a doubt, gives rise to the folds of which we have been talking.

Practices swimming

Swimming is a very complete sport that will help you strengthen your back muscles. Thus, you will prevent the accumulation of fat in your body, and will also improve your aerobic capacity.